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Side Plank (Lateral Bridge)

Draftmotor-control90%intermediate⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
sidelying on the down forearm with elbow under the shoulder, feet/legs stacked, ribs over hips, hips toward the floor
End
hips lifted so the body is one straight line from head to heel, top hip reaching toward the ceiling, position held
Range of Motion
isometric side-plank hold — minimal joint excursion once elevated

How to Perform

Sidelying forearm plank for lateral core stability. Produces high quadratus lumborum activation (121.62% MVIC) and gluteus medius activation (66.67% MVIC). Rotational side-bridge variant: RA 43.9%, EO 62.8%, glute med >69% MVIC. May not be well-tolerated in acute LBP patients.

Watch on YouTube↗

Opens a YouTube search for “Side Plank (Lateral Bridge)”

Starting position: sidelying

Coaching Cues

  1. 1

    Stack ribs over hips — long line head to heel

    (verbal)
  2. 2

    Drive the down elbow into the floor

    (verbal)
  3. 3

    Reach the top hip toward the ceiling

    (verbal)
  4. 4

    Trace a straight broomstick down your side

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×15-30 second holds per side, progress to 45-60 seconds; 2-3x/week

EMG Activation Data

QL 121.62% MVIC, glute med 66.67% MVIC [Nam 2025]. Rotational variant: EO 62.8%, RA 43.9%, glute med >69% [Youdas 2014]

Muscles Involved (5)

Primary Movers

Quadratus Lumborum— 121.62% MVIC — highest activation [Nam 2025]
External Oblique— 62.8% MVIC in rotational variant [Youdas 2014]

Secondary Movers

Gluteus Medius— 66.67-69% MVIC — pelvic stability [Nam 2025, Youdas 2014]
Internal Oblique— Anti-lateral-flexion demand

Stabilizers

Erector Spinae Group— Trunk stabilization

Easier Variations ↓

1

Knee Side Plank

Perform from knees instead of feet. Reduces lever arm and difficulty.

2

Side-Lying Hip Abduction

If plank is not tolerated, perform sidelying hip abduction for glute med activation.

Harder Variations ↑

1

Side Plank with Hip Abduction

Lift the top leg during the hold. Increases gluteus medius demand.

2

Side Plank with Rotation

Rotate torso toward floor and back. EO 62.8%, RA 43.9% MVIC [Youdas 2014].

3

Progress to side-plank-hip-abduction

AUDIT: Can hold a full side plank ~30s with a level pelvis (no hip drop) before adding top-leg abduction

Target Movements (3)

Thoracic Lateral FlexionThoracic Intervertebral Joints
Hip AbductionHip Joint (Coxofemoral)
Lumbar Lateral FlexionLumbar Intervertebral Joints

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Posture MaintenanceCarrying and Lifting Objects

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Core StrengthperformanceLow Back PainrehabLow Back Injury Preventionprevention

Research Notes

AUDIT[medium]: evidenceLevel is 'strong' and specific quantitative EMG claims are made (QL 121.62% MVIC, glute med 66.67%), but the linked sources are only the Kisner textbook and ACSM guidelines; the cited primary studies (Nam 2025, Youdas 2014) are not in the sources array. → Add Nam 2025 and Youdas 2014 to the linked sources so the specific MVIC figures and the 'strong' rating are traceable. AUDIT[medium]: Rated 'strong' with precise EMG figures (QL 121.62% MVIC [Nam 2025]; rotational variant EO 62.8% / RA 43.9% [Youdas 2014]), but the only linked sources are Kisner and ACSM; the cited EMG studies are not attached. → Attach Nam 2025 and Youdas 2014 as linked sources supporting the quantitative claims.

Evidence Sources (2)