Core exercise
Side Plank Variations
A progression guide for the side plank, focused on pressing the forearm into the floor and creating length through the body.
How to perform it
Set your forearm under your shoulder and choose a knee or foot position.
Press firmly into the forearm and lift your hips away from the floor.
Lengthen your body as if pushing yourself away from the ground.
Hold the position, then switch sides.
Coaching cues
- Press the forearm into the floor
- Keep ribs and pelvis aligned
- A slight forward body angle is fine
- Position comes before duration
Perform from the knees or use shorter, breath-based holds.
Lift the top leg, reach the top arm forward or extend the hold.
What it trains
Programming
2–3 holds of 20–40 seconds per side.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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