Weighted Side Plank

CoreDBBW

A side plank with a plate or dumbbell placed on the top hip, adding external load that dramatically increases the anti-lateral flexion demand on the obliques and quadratus lumborum.

Demo: Eccentric Physio

Sets

3

Reps

15-20 sec per side

Rest

1 min

Contraindications

Only for lifters who can hold an unweighted side plank for 45+ seconds cleanly.

Setup

Set up in a standard side plank position; have a partner place a plate on the top hip, or hold a dumbbell against the hip.

Execution

  1. 1Brace the core hard before lifting the hips with the added load
  2. 2Lift the hips to a straight line, keeping the weight stable on the hip
  3. 3Resist any additional sag caused by the load
  4. 4Hold for time, breathing in a controlled manner
  5. 5Lower with control and switch sides

Key cues

  • Same straight line, now with extra weight to fight
  • Keep the plate from sliding by staying perfectly still
  • Brace harder than the unweighted version
  • Don't rush into heavy loads — build up gradually

Common faults

  • Hips sagging significantly under the added load
  • Using too much weight before earning it with the standard hold
  • Losing the straight line entirely
  • Weight shifting or falling due to instability

Tweaks

  • Start with very light load and progress slowly
  • Use a weight vest instead of a plate for more even loading
  • Combine with elevated feet for maximal difficulty

Regressions

Side PlankElevated Side Plank

Muscles

Primary: Obliques, Quadratus Lumborum

Secondary: Glutes, Shoulders

Notes

ANTI-LATERAL FLEXION, difficulty 4, top of the side plank progression ladder before Copenhagen variants.

Sources

Attribution: Stuart McGill (Big 3), loaded progression per general S&C canon