Side Plank Variations

The Side Plank is a great exercise and should be included in everyone’s workout regime regardless of your experience level. You can do a beginner version, and work your way up to the more extreme side plank variations!

Half Side Plank

This is the exercise I would usually start someone with. When they can do this for 30 seconds on each side I would move them onto the next level.

Position:
Lay on your side with knees bent and your elbow directly beneath your shoulder.
Technique:
Push hip off the floor, resting on your knee and elbow.
Squeeze the hip as high as possible and hold position still.
Points To Remember:
Keep your body straight, i.e. don’t lean forward or backwards.
Make sure your elbow remains directly beneath your shoulder and doesn’t slide forward.

Assisted Side Plank

Do the same as above but raise up off your feet rather than your knee. For the assisted version have both feet on the floor and use the other arm on the floor for support too.

Side Plank

Move on to 1 foot being directly on top of the other. And take the top hand off the floor (just lay it by your side).

Side Plank with dips

Same as above but dip up and down rather than holding still. Full range of motion.

Stability Ball Side Plank

This is a big step up. Place your elbow on ball and try and hold side plank position. You may need to have a chair in front of you so you can support yourself with the other arm to start with. And perhaps both feet on floor to start with.

Stability Ball Side Plank with dips

One of my favourite exercises and my ultimate side plank variation. Do the dips as you did on the floor, but do them on the ball. Very tricky one.

Conclusion – Side Plank Variations

It really doesn’t matter where you start on this list. The key is to do what you can and aim to progress. No need to throw yourself in the deep end! Check out my front plank variations blog as well!