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6 Best Side Plank Variations for a Stronger Core

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6 Best Side Plank Variations for a Stronger Core

The side plank is a bodyweight core exercise that primarily strengthens the obliques while challenging your spine, hips, and shoulders to remain stable. Your glutes, quads, and other core muscles also work to keep your body aligned.

Once you’ve mastered a basic side plank, different variations can change the difficulty or shift more of the challenge toward specific muscles. For example, adding a leg raise increases the demand on your glutes, while adding a dumbbell increases resistance.

Below are six side plank variations featured in BODi programs, from beginner-friendly options to advanced weighted movements.

Note on terminology: In this article, “side plank,” “side bridge,” and “low plank” refer to variations of the same foundational position — supporting your body on your forearm or forearms while maintaining a rigid body position.

Side Plank Variations at a Glance

Variation Primary Muscles Difficulty

 
Side Plank Reach Obliques, abdominals Intermediate
Plank to Single-Arm Plank to Side Bridge Obliques, transverse abdominis, gluteus medius Intermediate
Side Plank Leg Raise Obliques, gluteus medius Intermediate
Side Plank Hip Lift Obliques, gluteus medius Beginner
Weighted Side Plank Hip Drop Obliques, gluteus medius Advanced
Side Plank Hip Drop With Crunch Obliques, glutes Advanced

How to Do a Basic Side Plank

Before progressing to more challenging side plank variations, learn the foundational movement.

  • Lie on your side with your elbow directly beneath your shoulder and your forearm flat on the floor.
  • Stack your feet on top of each other (or stagger them for more stability).
  • Engage your core and lift your hips until your body forms a straight line from head to heels.
  • Hold for 15 to 30 seconds, keeping your hips elevated and your core tight. Switch sides and repeat.
  • Lower your hips, switch sides, and repeat.

What Muscles Do Side Planks Work?

Side planks primarily work the obliques, the muscles along the sides of your abdomen that help move and stabilize your trunk.

Your transverse abdominis and other core muscles also help maintain your position, while your shoulders, hips, glutes, and legs contribute to whole-body stability.

The muscles emphasized can change depending on the variation. A Side Plank Leg Raise, for example, increases the work performed by the gluteus medius, while a weighted variation increases resistance for the muscles maintaining the position.

1. Side Plank Reach

Muscles targeted: Obliques, abdominals, back, shoulders.

Found in: CORE DE FORCE >> 5-Minute Core on the Floor

  • Assume a low plank position: forearms and balls of your feet on the floor, shoulders directly above your elbows, head neutral, and your entire body straight from head to heels.
  • Keeping your body straight and your core engaged, roll into a left side plank. Keep both feet on the floor (right foot forward), and extend your arm toward the ceiling.
  • Maintaining the elevation of your hips and position of your feet, then reach your right arm underneath your torso without allowing your hips to rotate.
  • Repeat for reps, then switch sides, performing equal reps on each.

2. Plank to Single-Arm Plank to Side Bridge

This sequence builds anti-rotational strength by progressing through three plank positions.

Muscles targeted: Obliques, transverse abdominis, abdominals, and gluteus medius.

Found in: Brazil Butt Lift >> Sculpt

  • Assume a low plank position: forearms and balls of your feet on the floor, shoulders directly above your elbows, head neutral, and your entire body straight from head to heels. Hold for 15 seconds.
  • Lift your left arm off the floor, and place it behind your back, holding a single-arm plank for 15 seconds.
  • Keeping your body straight and your core engaged, roll into a right side plank position: right forearm on the floor, shoulders and feet stacked, and your left arm extended toward the ceiling. Hold for 15 seconds.
  • Return to the starting position, and repeat the entire sequence for reps.
  • Switch sides, performing equal reps on both.

Modification: Perform the entire series with your knees on the floor.

3. Side Plank Leg Raise

This variation targets the gluteus medius by adding a leg lift to the hold.

Muscles targeted: Obliques, gluteus medius, and abdominals.

Appears in: 21 Day Fix >> Dirty 30

  • Assume a left side plank position: left forearm on the floor, shoulders and feet stacked, and your body straight from head to heels. Extend your right arm toward the ceiling.
  • Lift your right leg as high as you can, then slowly return it to the starting position.
  • Repeat the movement for reps, then switch sides, performing equal reps on each.

Modification: Keep your left knee on the floor throughout the move.

4. Side Plank Hip Lift

This beginner-friendly variation adds dynamic hip movement to build lateral core strength.

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Muscles targeted: Obliques, gluteus medius, abdominals, and hips.

Found in: FOCUS: T25 >> Ab Intervals

  • Assume a right side plank position: right forearm on the floor, shoulders and feet stacked, left hand on your left hip, and your body straight from head to heels.
  • Keeping your core engaged, raise your left hip toward the ceiling.
  • Lower your hips to the starting position without letting them drop, and repeat for reps.
  • Switch sides, performing equal reps on both.

5. Weighted Side Plank Hip Drop

Adding a dumbbell increases resistance for a more advanced oblique challenge.

Muscles targeted: Obliques, gluteus medius, and abdominals.

Found in: 21 Day Fix Extreme >> 10 Min HardCORE

  • Lie on your left side propped up on your left elbow and forearm, shoulders stacked over your elbow, feet stacked on top of each other.
  • Grab a lightweight dumbbell with your right hand and hold it on your right hip, then raise your hips so that your body forms a straight line from your head to your heels.
  • Slowly lower your left hip, and gently tap it on the floor.
  • Reverse the move, returning to starting position.
  • Continue for reps, and switch sides, performing equal reps on each.

Modification: Perform the move without a dumbbell, and/or keep your left knee on the floor throughout the move.

6. Side Plank Hip Drop With Crunch

This advanced variation combines a hip drop with a crunch for total oblique engagement.

Muscles targeted: Obliques, glutes, and abdominals.

Found in: The Master’s Hammer and Chisel >> 10 Min Ab Hammer

  • Assume a right side plank position: right forearm on the floor, shoulders and feet stacked, and your body straight from head to heels. Place the fingertips of your left hand lightly behind your left ear.
  • Lower your right hip to the floor, and then return to the starting position.
  • Bring your left knee to your left elbow as you contract your abs.
  • Return to the starting position, and repeat for reps.
  • Switch sides, performing equal reps on each.

How to Choose the Right Variation

Consider your fitness level: Start with the Side Plank Hip Lift if you’re new to side planks, then progress to intermediate moves like the Side Plank Reach or Leg Raise. Save the weighted and crunch variations for when you’ve built solid core stability.

Match your equipment: Most variations require only your bodyweight. If you have a dumbbell handy and want extra resistance, try the Weighted Side Plank Hip Drop.

Target your goals: Want to emphasize your glutes? Go for the Leg Raise. Looking to challenge rotational stability? The Side Plank Reach or Hip Drop With Crunch will do the job.