Bodyweight Strength · Bodyweight — Foundation
Side Plank Hold
Obliques, lateral hip stability, spinal health
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
The side plank builds lateral core stability. Weak obliques are a leading contributor to lower back pain. McGill's research identifies the side plank as one of the 'Big Three' exercises for spinal health.
How to do it
Stack on your side. Lift hips and hold.
Bottom hip stays lifted. Hips drop, rest, then switch sides. Stack the feet or stagger slightly. Either works as long as the pelvis stays level.
- Lie on your side, elbow under your shoulder. Stack or stagger your feet
- Lift your hips off the floor until your body is a straight line
- Hold. When hips drop, rest and switch sides
- Maintain a straight line from head to feet
Variants
Easier
Hold for 10 seconds, rest 5.
Same stacked alignment, shorter intervals.
Harder
Top leg lifted. Hold.
Raise the top leg. Everything else stays stacked.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
