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For my core workouts, I typically focus on standard exercises like planks, crunches, and leg raises. However, I recently noticed a problem emerging. I began slouching, and my lower back pain resurfaced. Adding more sit-ups was not the solution; what I needed was improved stability.
That’s when I decided to try side planks. Every day. For a whole week. I had used them here and there with clients, but never as a daily focus in my training. I wanted to see what kind of impact they could make on my core strength, posture, and overall control.
This wasn’t about chasing a six-pack. It was about training the deep muscles that hold everything together.
I Trained Side Planks in Different Ways Each Day
I didn’t just hold a side plank for 30 seconds and call it good. I made this a real part of my daily training by programming it like I would any core workout. Some days focused on endurance, others on total volume, and some incorporated dynamic variations.
Here were three of my go-to side plank sessions:
Day 2: Side Plank Volume Circuit
A solid combination of static holds and movement to fire up the obliques and glutes.
- Side plank hold: 30 seconds each side
- Side plank with hip dips: 10 reps each side
- Side plank with leg lift: 8–10 reps each side
- Rest: 30 seconds
- Repeat for 3 rounds
Day 4: Isometric Endurance Challenge
I tested my ability to maintain my form without losing my composure.
- Side plank hold: 60 seconds each side
- Rest: 15 seconds
- Side plank hold: 45 seconds each side
- Rest: 15 seconds
- Side plank hold: 30 seconds each side
Day 6: Mini-Set Finishers
I used these at the end of my workout to light up my core before leaving the gym.
- Side plank pulses: 15 reps each side
- Side plank hold: 20 seconds each side
- Repeat for 2–3 rounds
These workouts forced me to stay tight and focused. I felt every rep. My shoulders worked. My glutes fired. And my core stayed fully engaged.
The Muscles That Got Stronger
Side planks do more than work the obliques. Once I started doing them daily, I realized how much total-body control they demand.
Here’s a breakdown of the muscles that got hit:
- Obliques (internal and external): These wrap around the sides of your torso and control rotation and lateral stability
- Transverse Abdominis: This is the deepest of your abdominal muscles. It wraps around your spine like a built-in weight belt
- Quadratus lumborum (QL): A deep lower back muscle that stabilizes the spine and pelvis
- Gluteus medius and minimus: These smaller glute muscles stabilize your hips and prevent them from sagging
- Shoulders and lats: The supporting arm stays loaded through the shoulder and upper back
- Adductors: The inner thigh muscles engage when you lift your bottom leg or keep it off the ground
Side planks might look simple, but they train nearly every muscle that keeps your spine and pelvis aligned.
The Benefits I Noticed By Day Seven
By the end of the week, I didn’t just feel stronger. I moved better. My posture improved and I could tell my body was more balanced. These benefits came fast, and I didn’t expect them to be this noticeable.
What I experienced:
- Better core activation during strength training
- Improved posture while walking, sitting, and lifting
- More spinal support during deadlifts and carries
- Less low-back tightness, especially in the morning
- Stronger hip stability on single-leg movements like lunges or step-ups
- More awareness of my lateral chain, especially when bracing
I used to treat side planks like a warm-up exercise to be thrown away. Not anymore. They’ve earned a permanent spot in my weekly programming.
Tips for Better Side Planks
Form makes all the difference. If your technique is off, you’ll lose all the benefits. I locked in a few non-negotiables by the end of the week that helped me stay solid.
Key tips I followed:
- Keep your elbow directly under your shoulder to avoid stress
- Stack your feet or place one in front of the other for balance
- Keep your hips lifted in line with your shoulders and ankles
- Avoid rotating your chest toward the ground
- Squeeze your glutes and brace your core throughout the hold
- Start with shorter holds and build up time as you get stronger
I also filmed myself once or twice during the week to check my alignment. That small step made a big difference.
Jarrod Nobbe, MA, CSCS
