Rotate + resist / Developing
Side Plank
Practice lateral trunk control with a hold that can be shortened or supported without losing the position's purpose.
01 / Set up
Build the position.
- Place the elbow beneath the shoulder and stack the knees or feet in a stable side position.
- Set the ribs over the pelvis and keep the neck long before lifting the hips.
02 / Execute
Do the work.
- Lift the hips until the trunk forms a controlled line without twisting toward the floor.
- Breathe behind the brace and hold only while the shoulder and trunk position stays clear.
- Lower under control, reset, and switch sides rather than chasing a collapsing hold.
Useful cues
Push the floor away
Keep the ribs stacked
End before the line breaks
03 / Troubleshoot
Common ways it drifts.
- Letting the shoulder sink toward the ear
- Holding past the point where the trunk rotates or the hip drops
Exercise evidence field
What this page can claim.
Research can support a training category or expose a hazard without proving every stance, range, cue, or progression on this page.
2 evidence notes / 2 source linksResistance training is the supported category.
The 2026 ACSM position stand supports progressive resistance training for muscle function, hypertrophy, and physical performance in generally healthy adults, with multiple workable equipment and prescription choices.
- American College of Sports Medicine via PubMed CentralProfessional consensus
Trunk-control transfer is mixed.
A systematic review of 24 studies found mixed direct performance results and noted that core-stability work was often embedded inside broader training programs.
- Sports Medicine via PubMedSystematic review
Exercise source register
Inspect the instruction trail.
Sources support the notes above. They do not convert this editorial-review page into individualized coaching or medical clearance.
- 01Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults
American College of Sports Medicine via PubMed Central
Professional consensus / Accessed 2026-07-26 - 02The Effects of Isolated and Integrated Core Stability Training on Athletic Performance Measures
Sports Medicine via PubMed
Systematic review / Accessed 2026-07-26