← EXERCISE LIBRARYStrength
Side Plank
Builds the lateral core and glute medius together — the anti-side-bend strength that protects the lower back.
- 01Lie on your side with the elbow under the shoulder, knees or feet stacked.
- 02Lift the hips until your body forms a straight line from ear to ankle.
- 03Squeeze the glutes and brace the ribs down.
- 04Hold 20–45 seconds, then swap sides — compare how they feel.
- 01Push the floor away with the bottom shoulder.
- 02Hips high and forward, not sagging back.
- 03If one side is markedly worse, that's information — train it first.
- 01Letting the hips sag towards the floor.
- 02Rolling forwards out of true side-on position.
- 03Holding the breath through the set.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.