Side Plank Muscles Worked: Is This Exercise Worth It?

In the pursuit of the elusive “six-pack,” people will try all sorts of exercises.Crunches are a popular choice because they target the rectus abdominis, or “six-pack” muscle. And while planks are also effective for working the abs, some people feel like they aren’t getting as much out of that movement. So, they wonder, do side plank muscles work differently than regular planks? In this article, we’ll cover everything you need to know to decide whether side planks should be a fixture in your workout routine.

What Is A Side Plank?

A side plank is a variation of the traditional plank exercise. While performing the traditional plank, you rest on your elbows and toes, keeping your body in a straight line from head to toe. In a side plank, you start in the same position but then roll onto one side, resting on that elbow and the edge of your foot.

Side Plank Muscles Worked

To keep your body stabilized in a side plank position, the muscles in your core, shoulders, and hips have to work overtime. The primary muscles worked in a side plank are the:

• Rectus abdominis – This is the “six-pack” muscle that runs down the front of your stomach.
• Transverse abdominis – This is the deep abdominal muscle that wraps around your sides and helps stabilize your spine.
• External obliques – These are the muscles on the sides of your stomach. They help you twist and bend your trunk.
• Gluteus medius – This is the muscle that runs along the side of your hip. It helps stabilize your pelvis and leg when they’re on the same side as your body in the side plank position.
• Gluteus minimus – This is a smaller muscle in your butt that also helps stabilize your hip.
• Adductor magnus – This is the largest muscle in your inner thigh. It helps you bring your leg in toward the midline of your body.
• Quadratus lumborum –  This muscle runs along your spine and helps stabilize your lower back.

While these are the primary muscles worked in a side plank, other muscles in your body also have to engage to some degree to maintain the position. These include:

• Gluteus maximus – This is the largest muscle in your butt. While it’s not the primary muscle worked in a side plank, it does help stabilize your pelvis.
• Quadriceps – These are the muscles in the front of your thigh. They extend your knee and help keep your leg straight.
• Hamstrings – These are the muscles in the back of your thigh. They flex your knee and help stabilize your leg.
• Gastrocnemius – This is the calf muscle that helps you plantarflex, or point your foot.

Read More: Effective And Simple No Equipment Workout Plan

How To Do A Side Plank

Now that you know which muscles are worked in a side plank, it’s time to learn how to do the exercise. Here’s a step-by-step guide:

1. Start by lying on your side with your legs straight. Place your elbow directly under your shoulder and stack your feet on top of each other.
2. Pressing through your elbow and the edge of your foot, lift your hips off the ground so that your body is in a straight line from head to toe.
3. Hold this position for 30-60 seconds, then lower your hips back to the starting position. Repeat on the other side.

Side Plank Variations

Once you have the basic side plank down, you can try some variations to challenge your muscles in different ways. Here are a few to add to your routine:

1. Side Plank Dips

To make the side plank more challenging, try adding a dip. Side plank dips muscles are similar to those in the regular side plank, but this movement also targets your triceps (the muscles on the back of your upper arm) as you lower your body toward the ground.

To do this exercise:

1. Start in the same position as the basic side plank but lower your hips a few inches toward the ground.
2. Hold for a second, then press back up to the starting position.
3. Repeat for 10-12 reps on each side.

2. Side Plank Rotation

This variation of the side plank targets your obliques more than the basic exercise. As you rotate your body, your obliques have to work hard to keep your trunk stable. Other side plank rotation muscles worked include the rectus abdominis, transverse abdominis, and gluteus medius.

To do this exercise:

1. Start in the same position as the basic side plank but reach your free hand toward the ceiling.
2. Rotate your body so that your free hand reaches toward the floor.
3. Hold for a second, then return to the starting position.
4. Repeat for 10-12 reps on each side.

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3. Side Plank Crunch

This variation of the side plank adds a crunch to target your obliques even more. Other side crunch muscles worked include the rectus abdominis, transverse abdominis, and gluteus medius.

To do this exercise:

1. Start in the same position as the basic side plank but reach your free hand toward the ceiling.
2. Use your obliques to lift your hips off the ground and bring your knees toward your chest.
3. Hold for a second, then return to the starting position.
4. Repeat for 10-12 reps on each side.

4. Side Plank Knee Taps

A more intense variation of the side plank, this exercise works your entire core as well as your arms and shoulders. Other side plank knee tap muscles worked include the rectus abdominis, transverse abdominis, obliques, and deltoids.

To do this exercise:

1. Start in the same position as the basic side plank.
2. Keeping your hips stable, tap your knee to your elbow, then return to the starting position.
3. Repeat for 10-12 reps on each side.

5. Side Plank Leg Lift

This exercise targets your gluteus medius, a small muscle in your hip that helps stabilize your pelvis. It also works your rectus abdominis, transverse abdominis, and obliques.

To do this exercise: 

1. Start in the same position as the basic side plank but lift your top leg toward the ceiling.
2. Hold for a second, then lower back to the starting position.
3. Repeat for 10-12 reps on each side.

Read More: Bear Plank Chest Press: The Ultimate Workout To Tone Your Chest

Common Side Plank Mistakes

Avoid the following side plank mistakes to get the most from this exercise:

Not Stacking Your Feet

One of the most common mistakes people make when doing a side plank is not stacking their feet on top of each other. This can cause your body to rotate and put unnecessary stress on your elbow and shoulder. Make sure to keep your feet stacked throughout the entire exercise.

Hips Sagging

Another mistake is letting your hips drop too low. This takes the tension off your abs and puts it on your lower back, which can lead to pain. Make sure to keep your hips lifted throughout the entire exercise.

Not Maintaining A Straight Line

It’s important to maintain a straight line from your head to your feet when doing a side plank. This means not letting your body roll forward to create an awkward angle. Keeping your body in a straight line will ensure you’re getting the most from this exercise.

Not Bracing Your Core

When doing a side plank, it’s important to brace your abs by contracting them as if you were about to be punched in the gut. This will help stabilize your spine and protect your lower back.

Holding Too Long

One of the most common mistakes people make when doing a side plank is holding it for too long. This can lead to fatigue and put unnecessary stress on your joints. Instead, aim to hold the side plank for 10-30 seconds. As you get stronger, you can increase the time.

Side Plank Benefits

There are many benefits to adding side planks to your workout routine. 

Core Strengthening

A strong core is essential for stabilizing your spine, protecting your organs, and helping you move effectively (1). The muscles in your core also help transfer force between your upper and lower body, making them key to activities like running, jumping, and throwing.

The rectus abdominis, transverse abdominis, external obliques, and quadratus lumborum are all key muscles in your core. As we mentioned earlier, these are some of the primary muscles worked in a side plank. By performing this exercise regularly, you can help strengthen your core and improve your overall stability.

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Improved Posture

Another benefit of having a strong core is improved posture (2). When your core muscles are weak, it’s easy to slouch or round your shoulders. This can lead to pain in the neck and upper back.

But when your core is strong, it’s easier to keep your spine in a neutral position. This helps you stand tall and walk with proper alignment, which can relieve pain and prevent injuries.

The side plank further improves posture by helping to correct imbalances in the muscles around your shoulder. When these muscles are weak or tight, it’s easy to round your shoulders forward. The side plank helps stretch and strengthen the muscles around your shoulder, which can help improve your posture.

Reduced Risk Of Injury

Strong core muscles not only improve your posture, but they can also help reduce your risk of injuries (2). That’s because a strong core helps stabilize your spine and pelvis, which makes it easier to control your movement. This can help prevent falls and other accidents.

In addition, the side plank helps strengthen the muscles around your shoulder. This can help reduce your risk of shoulder injuries, like rotator cuff tears and impingement syndrome.

Improved Balance And Coordination

Another benefit of the side plank is improved balance and coordination (3). When you regularly perform this exercise, you challenge your proprioception, or your ability to sense where your body is in space. This can help you move with better control and coordination.

 In addition, the side plank helps improve your proprioception by challenging your balance. When you hold this position, you have to engage your stabilizer muscles to keep yourself from toppling over. This can help improve your balance and coordination in everyday activities.

Improve Appearance

In addition to all of the health benefits, the side plank can also help improve your appearance. When you perform this exercise regularly, you can tone your abs, obliques, and shoulders. This can help give you a tighter, more sculpted physique.

Increase Muscle Endurance

Side planks also have the benefit of increasing muscle endurance (3). When you hold this position for 30-60 seconds, you’re challenging your muscles to work for an extended period of time. This can help improve your muscular endurance, which is key for activities like running and cycling.

Other Benefits

As part of a consistent fitness routine, the side plank can also help improve your cardiovascular health, body composition, and bone density.

The Bottom Line

The main side plank muscles worked are the rectus abdominis, transverse abdominis, external obliques, and quadratus lumborum. This exercise also challenges your stabilizer muscles, which helps improve your balance and coordination. In addition to these benefits, the side plank can also help improve your posture and reduce your risk of injuries.