side plank with rotation
Start in a side plank position, supporting yourself on one forearm with your elbow directly under your shoulder. Stack your feet or place your top foot slightly in front for added stability, ensuring your body forms a straight line from head to heels.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Abs
- Injury risk
- Low
Primary muscles
- external obliques
- internal obliques
- transverse abdominis
Secondary muscles
- rectus abdominis
- quadratus lumborum
- gluteus medius
- gluteus minimus
- anterior deltoid
- lateral deltoid
- rotator cuff
Target muscles
- abs
- glutes
- shoulder
How to perform
- 1
Start in a side plank position, supporting yourself on one forearm with your elbow directly under your shoulder.
- 2
Stack your feet or place your top foot slightly in front for added stability, ensuring your body forms a straight line from head to heels.
- 3
Extend your top arm straight towards the ceiling.
- 4
Inhale, then exhale as you slowly rotate your torso downwards, threading your top arm under your body.
- 5
Keep your hips lifted and stable throughout the rotation, avoiding any sagging or piking.
- 6
Return to the starting side plank position with control, extending your arm back towards the ceiling.
- 7
Complete desired repetitions on one side before switching to the other.
Safety & form
Train smart. Read these notes before adding heavy load.
