Evaluation of lateral trunk stability and oblique muscle endurance through side plank hold.
Side Plank Test
Test Objective
The side plank test measures the muscular endurance of the oblique muscles and trunk stabilizers (primarily the abdominals and lumbar muscles). This test evaluates the body's ability to maintain a stable position on one side without yielding under tension.
Test Protocol
Required Equipment:
Floor mat or a comfortable surface.
Stopwatch.
Execution Sequence:
Starting position: The participant lies on their left or right side, supported by one forearm with legs extended, the body forming a straight line from head to toe.
The upper arm can be placed on the hip or extended above the head for added stability.
The body must be perfectly aligned, with no tilting or bending at the trunk. The participant must strictly avoid letting their hips drop.
From this position, the stopwatch starts. The athlete must maintain the position for as long as possible.
The test ends when the subject loses alignment, their hips touch the ground, or they can no longer maintain the position.
Results
The score is based on the total time during which the correct position is maintained.
Interpretation of Results
Level
Time Maintained (seconds)
Excellent
> 60 seconds
Good
45–60 seconds
Average
30–44 seconds
Poor
< 30 seconds
(Note: These values may vary depending on age and training level. A well-trained athlete should be able to maintain the side plank for at least 60 seconds, whereas for a beginner, a goal of 30 to 45 seconds may be more realistic).
✅ Advantages
Quick and effective evaluation of trunk strength and stability.
Simple test to perform without complex equipment.
Ideal for measuring the progression of abdominal strength and stabilizer muscles.
⚠️ Precautions
Warm up the abdominal and trunk muscles thoroughly before performing the test to prevent injury.
Ensure proper execution of the position to avoid incorrectly straining the lower back.
Do not perform the test if you experience pain in the shoulders, back, or hips.
For individuals who lack the necessary strength to maintain the full position, a modified version with knees resting on the ground can be performed.