How to do it:

  • Lie on your side and place your hand under your shoulder.

  • Stack your legs or place your top foot in front of the bottom leg for added stability.

  • Engage your core and press into your hand to lift your hips off the ground, forming a straight line from head to feet.

  • Hold briefly, keeping shoulders stacked, neck long, and hips lifted.

  • Progress to stacking both legs if balance allows.

  • Variation would be to come down onto your forearm with your elbow under your shoulder.

Why it’s effective:

Side planks target the lateral core, hips, and shoulders while training stability and control. Moving from a high plank to a forearm plank challenges strength, endurance, and coordination without placing stress on the lower back.

Common benefits:

Strengthens obliques, core, glutes, and shoulders, improves lateral stability and balance, enhances posture and spinal alignment, supports functional movement and fall prevention, and provides a highly effective low-impact core exercise.