When it comes to building a strong, sculpted core, the plank is a go-to move for a reason.
But if you really want to dial in those obliques—the muscles that give your waist definition and power your twists and turns—side plank is your secret weapon. It’s the ultimate trunk-strengthening MVP.
Side planks might look simple, but don’t be fooled—they’re sneaky effective.
Done correctly, they fire up your obliques, improve your lateral stability, and build the kind of functional strength you’ll feel in everything from your posture to your workouts.
And the best part?
With just a few smart tweaks, you can turn this classic move into a full-on oblique burner.
Ready to switch things up and challenge your core? Here are five of the best side plank variations to strengthen your obliques and take your core routine to the next level.
Why Focus on Your Obliques?
Obliques don’t get the same attention as the front-and-center six-pack muscles, but they’re essential if you’re chasing a stronger core, better movement, and a more defined waistline.
Here’s what strong obliques do for you:
- Lateral Stability: They keep your body from tipping or wobbling, improving balance and protecting your spine.
- Stronger Rotation: Obliques power twisting motions—essential for sports, lifting, or even everyday tasks like turning while walking or reaching across your body.
- Improved Posture: They support your spine and help keep your torso upright and aligned.
- A Defined Waistline: Training your obliques adds shape and tone to the sides of your midsection.
Why Side Plank Variations Matter
While the standard side plank is already a rock-solid core move, adding variations can take your results to the next level.
Here’s why:
- They challenge your muscles in new ways, which helps prevent plateaus and keeps your workouts fresh.
- They target your obliques from different angles, building deeper strength, control, and definition.
- They improve balance, coordination, and functional movement, which carry over into everything from sports to daily life.
Plus, not all bodies (or fitness levels) are the same.
That’s why side plank variations are great: you can scale them up or down, depending on your strength, stability, or goals.
Whether you’re easing into core training or chasing more intensity, there’s a variation that fits where you are—and pushes you just enough.
So, let’s dive into five of the best side plank variations and how to make them work for you.
1. Standard Side Plank
How to do it:
- Lie on your side with your legs extended and stacked. Place your bottom forearm on the floor, elbow directly under your shoulder.
- Engage your core and lift your hips until your body forms a straight line from head to feet. Keep your top hand on your hip or extend it toward the ceiling.
Why it works:
This foundational move deeply activates your bottom-side obliques while teaching your body how to stabilize laterally.
- Make it easier: Drop your bottom knee to the floor for support.
- Make it harder: Lift your top leg or increase your hold time.
2. Side Plank with Hip Dips
How to do it:
- Start in a side plank. Slowly lower your hips toward the ground until they hover just above it, then use your obliques to lift them back up.
- Move with control.
Why it works:
This dynamic movement adds an extra challenge to the standard hold, firing up your obliques as they lift and lower your hips.
- Pro tip: Keep the movement slow and controlled—no bouncing.
- Make it harder: Extend your top arm toward the ceiling to add a balance challenge.
3. Side Plank with Leg Lift
How to do it:
- Get into your side plank. Without rotating or letting your hips sag, slowly lift your top leg toward the ceiling, then lower with control.
Why it works:
This variation challenges your balance and core control, forcing your obliques to stabilize your body while working the top leg.
- Make it easier: Start with a small lift and increase height over time.
- Make it harder: Add a pause or pulse at the top of the lift.
4. Side Plank with Torso Rotation
How to do it:
- From a side plank with your top arm reaching toward the ceiling, twist your torso and reach your top arm underneath you, then rotate back to the start.
Why it works:
This introduces a rotation component, engaging both your bottom and top obliques to control the twist.
- Tip: Keep your hips steady and let the rotation come from your upper torso.
- Make it easier: Use a smaller range of motion until you’re comfortable.
5. Star Plank
How to do it:
- Begin in a standard side plank. Lift your top arm and top leg to form a wide star shape. Hold.
Why it works:
This is the ultimate side plank upgrade. With a smaller base of support, your obliques have to work overtime to keep you balanced and lifted.
- Make it easier: Start by lifting just your arm or just your leg.
- Make it harder: Add small pulses or hold for longer.
How to Add These Variations to Your Routine
You don’t need to do all five variations in a single session. Start by choosing 2–3 variations that challenge you but still allow for solid form. Aim to include them in your core workouts 2–3 times per week.
- Dynamic moves (like hip dips and torso rotations): Do 2–3 sets of 10–15 reps per side
- Static holds (like star plank and standard side plank): Start with 20–30 seconds per side and increase over time
As always, listen to your body. If something feels off—especially in your lower back or shoulders. Pause, reset your form, or scale back the variation.
