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Lower back, hips, knees, shoulders and wrists

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.

Stability / Core20 to 40 seconds
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How to do it

  1. 1

    Set your hand on the floor under your shoulder

    Arm straight, fingers spread, pressing evenly through the whole hand.

  2. 2

    Stack your feet, hips and shoulders in one line

    Both legs long with one foot on top of the other. This is the highest demand version of the shape, with your whole weight on one hand and one foot.

  3. 3

    Press the floor away and lift the bottom waist

    The lift comes from the side of your trunk rather than from hauling with the shoulder.

  4. 4

    Keep the hips forward, not rolled back

    Point the hip bones towards the wall in front of you and keep them level with the shoulders.

  5. 5

    Hold 20 to 40 seconds, then change sides

    If the line drops before the time is up, take the forearm version, drop the underneath knee, or stand and do it against a wall.

What to watch for

Watch the hips: the moment they drift down or roll backwards, the side of your body has stopped holding and your shoulder and back are taking over. Come down and rebuild the line rather than sagging through the rest of the hold.

Ways to adjust it

  • Forearm
  • Knees-down
  • Wall
  • Knees-down modification
  • Forearm side plank

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Side Plank versions in one place, ordered from gentlest to strongest.

Before you try it

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.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.