---
title: "Side Plank Test"
description: "Evidence-informed assessment education article."
url: https://help.matassessment.com/en/articles/133-side-plank-test
collection: "Strength (Endurance)"
updated: 2026-09-18
language: en
---

# Side Plank Test

Evidence-informed assessment education article.

The Side Plank Test, also known as the side bridge test, assesses lateral trunk endurance by recording how long a client can maintain a side plank position. McGill’s trunk endurance research reported high reliability for side bridge testing and highlighted ratios between side bridge, flexor and extensor endurance as useful trunk endurance comparisons.

## Equipment Required

-   Mat
    
-   Stopwatch or **Measurz stopwatch**
    
-   Optional inclinometer for trunk position
    
-   Optional **Measurz AR measurement** for setup consistency
    
-   Measurz platform for time, side and symptom tracking
    

## Protocol

1.  Client lies on one side with elbow under shoulder.
    
2.  Legs are stacked or staggered, but the version must be recorded.
    
3.  Client lifts hips into a straight-line side plank.
    
4.  Start timing once aligned.
    
5.  Stop when hips drop, trunk rotates, shoulder position fails, symptoms become intolerable or the client stops.
    
6.  Test both sides.
    

## Scoring and Interpretation

Record time in seconds for each side. Compare:

-   Right versus left
    
-   Dominant versus non-dominant
    
-   Baseline versus retest
    
-   Side plank versus other McGill endurance tests
    

## Normative Data, Benchmarks or Reference Values

Practical adult guide:

-   **Excellent:** 90+ seconds
    
-   **Good:** 60–89 seconds
    
-   **Moderate:** 30–59 seconds
    
-   **Developing:** 15–29 seconds
    
-   **Low current endurance profile:** under 15 seconds
    

McGill’s work suggests side bridge scores can be interpreted relative to trunk flexor and extensor endurance rather than as isolated values only.

## Reliability and Validity

Research supports side bridge testing as a common trunk lateral endurance assessment, but later studies note that variability may be high when trying to detect small individual changes.

## Common Errors

Pelvic drop, trunk rotation, poor elbow placement, shoulder shrugging, breath holding, inconsistent leg setup and inconsistent stopping criteria.

## Measurz / MAT Recording

Record side, time, leg position, elbow position, pain, symptoms, compensations and retest date. The Measurz stopwatch supports timing, while AR measurement or inclinometer can help with setup consistency.

## References

McGill, S. M., Childs, A., & Liebenson, C. (1999). Endurance times for low back stabilisation exercises: Clinical targets for testing and training from a normal database. _Archives of Physical Medicine and Rehabilitation, 80_(8), 941–944.

Barbado, D., et al. (2022). Is the side bridge test valid and reliable for assessing trunk lateral flexor endurance in healthy females? _Biology, 11_(7), 1043.