Side Plank Pull
Side Plank Pull Exercise Description
The Side Plank Pull is a bodyweight core stability exercise that blends a classic side plank with a controlled reach-and-pull of the top arm. It targets the lateral core—primarily the internal and external obliques—while also engaging the transverse abdominis, quadratus lumborum, and hip stabilizers to keep the pelvis stacked. The bottom shoulder and scapular stabilizers (notably the serratus anterior and lower trapezius) work to maintain a strong shoulder position against the floor. The reach-under followed by a “pull” back adds an anti-rotation demand, teaching the torso to resist unwanted movement while allowing controlled thoracic rotation. Expect a full‑body tension feel with emphasis on neutral spine, steady breathing, and precise shoulder alignment. This variation is equipment-free and can be performed with straight legs or bent knees to match your current stability level.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Quadratus Lumborum
- Stabilizing Muscles: Gluteus Medius, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Plank Pull Exercise
‘- Lie on your side with forearm on the floor, elbow directly under the shoulder; legs extended and feet stacked (or bend knees for a shorter lever).
– Create a straight line from ear through shoulder, hip, and ankle; keep ribs down and neck neutral.
– Press the forearm firmly into the floor to “push the ground away,” setting the bottom shoulder and scapula.
– Lift hips until they’re in line with the body; stack hips and shoulders.
– Reach the top arm straight toward the ceiling.
– Inhale and slowly rotate through the upper back as you thread the top arm under your torso, keeping hips level.
– Exhale and “pull” the arm back out, rotating the chest to re‑stack the shoulders; gently draw the top shoulder blade down and back without shrugging.
– Maintain core bracing and smooth breathing; avoid sagging, flaring ribs, or twisting through the low back.
– Lower with control and switch sides.
Side Plank Pull Tips
‘- Position your forearm on the floor with the elbow directly under your shoulder before lifting.
– Extend your legs with feet stacked, or bend your knees for a shorter lever if needed.
– Keep a straight line from ear through shoulder, hip, and ankle with ribs down and neck neutral.
– Firmly press your forearm into the floor to “push the ground away” and set the bottom shoulder and scapula.
– Lift your hips until they align with your body, stacking hips and shoulders vertically.
– Reach your top arm straight toward the ceiling before starting the reach-under.
– Inhale as you rotate through the upper back and thread the top arm under your torso, keeping hips level.
– Exhale as you “pull” the arm back out, rotating the chest to re‑stack the shoulders.
– Gently draw the top shoulder blade down and back on the pull-out phase, avoiding shrugging.
– Maintain core bracing and smooth breathing, avoiding sagging, flared ribs, or twisting through the low back.
Side Plank Pull Beginner Introduction
The Side Plank Pull blends a familiar side plank position with a smooth reaching motion of the upper arm for a challenging, equipment‑free core drill. From a supported side‑lying plank, the body forms a long line while the top arm stretches upward, then threads under the torso and returns, creating a controlled twist through the mid‑back. This combines side plank stability with a gentle rotational element, encouraging strong engagement through the side abs, deep abs, side lower back, and hips.
Because the body is held on one arm, the shoulder closest to the floor and the muscles around the shoulder blade in the chest and upper back work hard to create a solid base. The arm reach adds an “anti‑rotation” challenge, training the mid‑section to resist unnecessary twisting while still allowing a smooth upper‑back turn. The result is a full‑body tension exercise with special attention on a long, aligned spine, calm breathing, and steady shoulder positioning. Straight legs or bent knees can be used, depending on stability needs.