Side Plank Hold
Obliques, lateral hip stability, spinal health
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Side Plank Hold?
The minimum effective dose for Side Plank Hold is 30s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Side Plank Hold target?
It targets obliques, lateral hip stability, spinal health. Done daily at its 30s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Side Plank Hold worth doing if I only have a minute?
Yes. 30s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Side Plank Hold easier or harder?
To scale it down: Hold for 10 seconds, rest 5. To make it harder: Top leg lifted. Hold.
BaselineBody 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.
Free to try
