Preview
Hüseyin Akbulut, MSc (2026). Side Plank Test: Protocol, Norms and Application. Sporeus. Retrieved, November 1, 2026. https://sporeus.com/en/egzersiz-testleri-en/side-plank-test/
Measures: Lateral core endurance, hip abductor strength
Table of Contents
Difficulty: Easy | Category: Strength
Protocol
The Side Plank Test (Side Bridge Test), standardized by Stuart McGill, measures lateral endurance of the core muscles. Left and right sides are tested separately; asymmetry is critical for assessment.
Preparation: The participant warms up for 5 minutes. Side plank technique is taught: lower arm elbow at a right angle to the floor, body in a straight line, hips lifted from the floor.
Test Procedure: The participant lies on their side. The lower forearm supports on the elbow, feet stacked. The hip is lifted from the floor and the body is held in a straight line. The participant remains in this position for maximum duration without the hip touching the floor. The test ends when the hip touches the floor or body alignment breaks.
Evaluation: Left and right sides measured separately. Right/left ratio calculated. Ideal ratio: 0.95–1.05 (symmetric). >10% asymmetry indicates possible spinal pathology.
Calculation: Side plank duration (sec), left and right separately. Symmetry index = min(left,right) / max(left,right).
Post-Test: Lateral trunk stretching. Asymmetry profile interpreted. Whether a rehabilitation program is required is assessed.
Formula
Symmetry index = min(left, right) / max(left, right); ≥0.95 counts as symmetrical (McGill)
Equipment Required
exercise mat, kronometre
Normative Values (Age: 20-39)
| Classification | Male | Female |
|---|---|---|
| Excellent | >95 s | >75 s |
| Good | 75-95 s | 55-75 s |
| Average | 50-75 s | 35-55 s |
| Below Average | 25-50 s | 15-35 s |
| Poor | <25 s | <15 s |
Practical Applications
The side plank test is an integral part of the McGill core test battery in lower back pain risk assessment, rehabilitation monitoring, and sport-specific core strength program planning.
Limitations
Shoulder and hip flexibility affect side plank holding. Contraindicated in individuals with shoulder injuries.
Related Tests: Plank Hold Test, Trunk Lateral Endurance Test, Back Extension Test (Sorensen)
Sources: McGill SM et al., 1999, Spine; McGill SM, 2002, Low Back Disorders
Hüseyin Akbulut is the founder of Sporeus and author of THRESHOLD (EŞİK), a 540-page Turkish-language book on endurance science.
- 540pp THRESHOLD Book
- MSc Sport Sciences
- Marmara University
