Side Plank Test: Protocol and Reference Tables

The side plank test complements the front plank by adding a component that's often overlooked: lateral core stability and frontal-plane hip control. It's especially useful for detecting asymmetries between the dominant and non-dominant sides, which are very common in unilateral sports.

What does this test measure?

It measures the maximum time a person can hold a side plank position with good alignment, before the hip drops or the body loses its straight line. It mainly assesses endurance of the hip abductors (gluteus medius) and obliques, as well as lumbopelvic control in the frontal plane.

Equipment needed

• A mat
• A stopwatch

Step-by-step protocol

1. The subject lies on their side, supported on the forearm (elbow under the shoulder) and the lateral edge of the foot on that same side
2. They lift the hip off the floor until forming a straight line from the ankles to the head, with the other arm resting on the opposite hip or extended toward the ceiling
3. Start the stopwatch once the correct position is reached
4. Stop the stopwatch when the hip drops, the body loses alignment, or the subject can no longer hold the position
5. Repeat on the other side and compare both times

Common mistakes

• Allowing the hip to "drop" toward the floor and continuing to count time
• Not testing both sides, missing information about possible asymmetries
• Placing the top foot in front of the bottom one (instead of stacked), which reduces the real demand of the test

How to interpret the result

Level	Men (seconds)	Women (seconds)
Low	< 30	< 25
Acceptable	30-60	25-50
Good	60-90	50-80
Very good	> 90	> 80

Beyond the absolute value, the most relevant aspect of this test is the difference between sides. A difference greater than 10-15% between the dominant and non-dominant side can indicate an asymmetry relevant to injury risk, especially in sports with unilateral movements (running, soccer, tennis).

Relationship with other tests

This test is part of a complete core assessment alongside:

• Plank test — assesses the anterior core component, complementary to the lateral one
• Single leg bridge test — digs deeper into unilateral gluteal strength

Track and follow progress

Asymmetries between sides are some of the most useful findings for injury prevention, but only if they're recorded and tracked over time. With Movalytics you can log the time for each side separately, automatically calculate the percentage difference between them, and see whether that asymmetry decreases as the training program progresses.

Frequently asked questions

What difference between sides is considered significant? As a general reference, differences greater than 10-15% between the dominant and non-dominant side are usually worth attention and specific work. Does this test replace the front plank? No, they're complementary. The front plank mainly assesses the anterior core muscles, while the side plank focuses on lateral stability and the gluteus medius. Is this a good test for unilateral sports? Yes, especially running, soccer, tennis, or any sport with asymmetric loading, where detecting and correcting differences between sides can help reduce injury risk.