Unlock the Power of the Side Plank

 

Side planks are a powerful exercise because they target the lateral abdominal complex, including the transverse abdominis, internal obliques, and external obliques. Another key muscle activated during side planks is the gluteus medius — and most people could benefit from strengthening this muscle.

I also like to bias the side plank to recruit the adductors, as this muscle group often tends to be weak, especially in postpartum women.

Side planks are also an excellent opportunity to focus on breathing and to create eccentric loading through the lateral abdominals.

Here’s what to check while you’re holding your side plank:

1. Check Your Head Position

Your head should stay aligned with your body. Think tall posture rather than forward head posture.

Avoid letting your chin drift forward or your shoulders round. Keeping your head in line with your spine helps properly align the scapula (shoulder blade), which allows the serratus anterior to engage more effectively.

When your serratus works properly, your upper traps don’t have to overwork, and less neck tightness is always a win.

---

2. Check for a Twist in Your Trunk

Make sure your ribcage and pelvis are facing the same direction.

If your ribcage rotates downward while your pelvis rotates upward, you create a twist that causes your back muscles to overcompensate. The quadratus lumborum (QL), in particular, tends to overwork in this position, which is a common source of back tightness.

Keep everything stacked and aligned so your lateral core does the work instead of your lower back.

3. Check Your Breathing

Use this time to direct your inhale deeply into your back and sides.

This is a perfect opportunity to lengthen the lateral abdominals under load. Your body weight provides the resistance, and your deep inhale creates expansion and lengthening.

On your exhale, focus on initiating the breath from the front of your body. This deepens abdominal engagement and reduces the tendency to grip through your back muscles.

Breathing awareness also supports proper pressure management. Notice whether pressure is pushing outward through the abdomen, downward into the pelvic floor, or if it’s evenly distributed throughout the trunk.

4. Check for a Bend at the Hips

Look down and ensure your hips are fully extended and your body forms a straight line.

If your hips are slightly flexed (like you’re about to sit back) your hip flexors may take over. We want your abdominals and glutes doing the work, not your hip flexors.

Keeping the hips long and extended allows the gluteus medius and core to carry the load while giving the TFL (tensor fasciae latae) a break.

5. Check for Scrunching or Sinking

Avoid collapsing into your bottom shoulder or scrunching through your side body.

Instead, think about lengthening through your underside and actively reaching your top arm toward the ceiling. This creates better serratus engagement, improves pressure control, and increases overall stability.

Closing Thoughts

Side planks are more than just a core exercise, they’re a full-body stability and breathing drill. When performed with proper alignment, intentional breathing, and controlled engagement, they strengthen your lateral core, glutes, adductors, and shoulder stabilizers while protecting your back.

Slow it down. Check your alignment. Breathe with purpose.

When done well, side planks don’t just make you stronger, they help you move better in everything else you do.