Did you know that if you’re unable to do a side plank or if you have significant strength differences between sides, you may be more likely to develop low back pain? Let’s see if you can perform a side plank maneuver on each side and hold this position for the recommended time for your age and gender.
Get your timer ready. Start by laying on one side propped on your forearm, then lift your hips up as you balance on the outer edge of your foot. Your body should be in a straight line from your head to your feet. Repeat on the other side.
| Age | 20-29 | 30-39 | 40-49 | 50-59 | 60+ |
| Males | 40 seconds | 30 seconds | 15 seconds | 10 seconds | 5 seconds |
| Females | 30 seconds | 20 seconds | 10 seconds | 5 seconds | 5 seconds |
How did you do? Were you able to do this on one side but not the other? If you’ve met your benchmark on both sides, congratulations! You might even be ready to add some challenges to side plank.
If not, try out some of these side plank variations that follow. With time and practice, you should be able to meet this wellness benchmark.
Side Plank Variations
Top leg as a kickstand
This variation helps take some of the pressure off of your hip abductor muscles of the bottom leg and is a great variation if that is your weak point. It also helps if your core is weak.
Knees bent
This variation helps to shorten the amount of weight (the lever arm) that you are needing to lift, which is easier. Once you can get into this position, work on holding it for the recommended time before trying full side plank again. This is another great variation for a weak core and weak hip abductor muscles.
Bottom leg bent – top leg straight
Here, you are using a bent leg on the bottom to prop yourself up. This one can be a great modification if you have hip pain on the supporting side.
Prop on hand versus forearm
This is a great modification if you have pain when weight bearing on the elbow. Or, if you have shoulder girdle weakness, it can be harder to do side plank on the forearm. If this is the case for you, you can modify by balancing on your hand. This adds in the help from your biceps and triceps, versus primarily the strength from your shoulder girdle.
Combine modifications
You can also combine more than one of the modifications above if you have more than one weak area. Any combination is legitimate!
Side plank at an elevated surface
If you’ve tried everything above and you still can’t do side plank. Don’t worry, we have another option for you! Find an elevated surface like a countertop or railing and practice there.
If pain is limiting your ability to do side plank, you likely need a more targeted approach to address your body’s weaknesses and imbalances. Give your physical therapist a call and together, we will get you side planking in no time.
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