Core and shoulders
3 Side Plank variations, from gentlest to strongest
Also called vasisthasana, side plank exercise, side bridge.
The sideways version, which trains the muscles down the side of the trunk that a front plank misses. Knees-down and incline versions make it available well before the full one is.
Start here
The list runs from the most supported version to the most demanding. Side Plank: Wall is the one to begin with. Harder is not better: the version you can do without gripping is the one doing the work.
Every version in the library
1 · Stability / Core · 20 to 60 seconds
Side Plank: Wall
The gentlest introduction to lateral core activation: the wall supports most of your body weight so you can safely learn to engage your side-body muscles.
2 · Stability / Core · 20 to 40 seconds
Side Plank: Knees-Down
Builds lateral core stability at reduced load, offering meaningful side-body strengthening while keeping the challenge appropriate for bodies still building strength.
Make it work for you: Wall version. Blanket under knee. Wall
3 · Stability / Core · 20 to 40 seconds
Side Plank: Full
Strengthens your lateral core chain under high demand, building the side-body stability that is essential for protecting your spine during rotational and side-loading activities.
Make it work for you: Forearm. Knees-down. Wall
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
Every version above is drawn from the clinically authored Vinys library. This page is general movement information, not medical advice, and it is not a diagnosis. What helps for a specific condition.