Bodyweight Strength · Bodyweight — Foundation
Side Plank Hold
Obliques, lateral hip stability, spinal health
Minimum Effective Dose
40s
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 and hold. No sagging.
Bottom hip stays lifted. Hips drop, rest, then switch sides.
- Lie on your side, elbow under your shoulder
- Stack your hips and lift them off the ground
- Maintain a straight line from head to feet
- When your hips sag, rest and switch sides
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.