Core and shoulders

6 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. 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.

   Make it work for you: Forearm wall contact for EX/NN

2. 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. 3 · Stability / Core · 20 to 40 seconds

   Side Plank: Forearm

   Trains your lateral core chain while keeping your wrists completely unloaded: the forearm position lets you focus purely on side-body stability.

   Make it work for you: Knees-down forearm. Knees-down. Knees-down version

4. 4 · Stability / Core · 20 to 40 seconds

   Side Plank: Top Foot Forward

   Provides a wider base of support for side plank, reducing the balance challenge while still strengthening your lateral spinal stabilisers.

   Make it work for you: Knees-down. Forearm. Forearm version

5. 5 · Stability / Core · 20 to 40 seconds

   Side Plank: Top Knee Bent Forward

   Shifts the focus to your lateral spinal chain by reducing hip demand, helping you build targeted side-body stability with less overall effort.

   Make it work for you: Knees-down. Forearm. Forearm version

6. 6 · 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.