The side plank is a solid core exercise with many benefits for rehab and traditional strength training, especially for the obliques. Thanks to Dr. Stuart McGill, it’s regarded as one of the “Big 3” for spinal health and managing low-back pain. When done correctly, it can be a challenging and worthwhile addition to most programs.
That said, many trainers misuse it by making clients hold for long, tedious durations just to fill time, which can ruin technique and reduce the benefits. Mastery matters, but there’s a point of diminishing returns. If someone can perform a perfect side plank for about a minute per side, it’s better to increase the challenge than to keep extending the time.
The side plank can also be boring. Here are two alternative exercises that deliver similar core-strength benefits without the monotony.
Chaos March: Tie a band to one end of a kettlebell and hold the other end as if carrying a suitcase. Keep your torso upright and march in place, making the kettlebell “quiet” with controlled movements rather than swinging it. Keep your posture tall and steady.
Offset Farmer Hold: Use a trap bar, hex bar, or a straight bar and load one end with a plate. Stand upright and hold without tipping. This static hold challenges the same core stability and anti-rotation work in a more dynamic, visually engaging way.
These moves provide core-strength benefits similar to the side plank while offering greater variety and engagement.
