Core and stability exercise

# Side plank

A side plank on your feet. Your body holds a straight line from ankles to shoulders, supported on one forearm.

Also called: full side plank, side bridge

- **Type:** Core and stability

- **Equipment:** No equipment

- **Area:** Lower back

- **Level:** Advanced

- **Starting dose in Remedy:** 3 sets of 4 holds of 10 seconds per side

## How to do it

- Lie on your side with your elbow under your shoulder and your legs straight, feet stacked or staggered.
- Brace gently and lift your hips off the floor.
- Hold a straight line from your ankles to your shoulders for about ten seconds.
- Lower with control. Do your holds, then switch sides.

## Form cues

- Straight line from ankles to shoulders.
- Lift the hips; don’t sag or pike.

## Common mistakes

- Hips dropping toward the floor as you tire. End the hold when form goes.
- Piking the hips up and back.

## Easier and harder versions

- **Easier:** [Side plank from the knees](https://remedyrecoveries.com/exercises/side-plank-knees)

- **To make it easier:** Stagger your feet, top foot in front, for a wider base.

- **Harder:** [Suitcase carry](https://remedyrecoveries.com/exercises/suitcase-carry)

## Why it helps a sore back

It is the progression of the kneeling side plank and one of the standard exercises for side-of-trunk endurance. Remedy moves you here once the kneeling version feels steady.

## How Remedy uses it

In the app it is called **Side Plank (Full)**. Remedy is more likely to pick it if you say your back is bothered by standing or walking or working out. A typical starting dose is 3 sets of 4 holds of 10 seconds per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.

## More core and stability exercises

[Core and stability

### Suitcase carry

Walking while holding a weight in one hand, like carrying a suitcase.
Band or dumbbells · Advanced](https://remedyrecoveries.com/exercises/suitcase-carry)
[Core and stability

### Dead bug exercise

A core exercise done on your back: you slowly lower an opposite arm and leg while keeping your trunk still.
No equipment · Beginner](https://remedyrecoveries.com/exercises/dead-bug)
[Core and stability

### Bird dog exercise

From your hands and knees, you reach one arm forward and the opposite leg back while keeping your back still.
No equipment · Beginner](https://remedyrecoveries.com/exercises/bird-dog)

## Guides that use it
[Guide
### Core exercises for back pain
What “core” really means for a sore back, and a progression from floor to standing.Read the guide](https://remedyrecoveries.com/guides/core-exercises-for-back-pain)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/side-plank
Remedy is a fitness and wellness app, not medical care.