Plank Lateral Raise
Plank Lateral Raise Exercise Description
Plank Lateral Raise is a bodyweight anti-rotation core drill performed from a high plank while one arm abducts to the side. It challenges trunk stabilization—rectus abdominis, transverse abdominis, and internal/external obliques—to keep a neutral spine and level pelvis as the arm moves. The support side relies on serratus anterior and the rotator cuff for scapular control, while the moving arm primarily uses the deltoid through shoulder abduction. The aim is to “move the arm, not the torso,” maintaining a straight line from head to heels and steady breathing. A wider foot stance can increase stability so you can keep hips square and ribs down throughout the motion.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques
- Assisting Muscles: Internal Obliques, Rectus Abdominis, Transversus Abdominis
- Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
- 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: Single-joint
- Muscle Location: Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Plank Lateral Raise Exercise
‘- Set up in a high plank: hands under shoulders, legs long, feet about shoulder-width apart.
– Brace the abdomen and squeeze the glutes to set a neutral pelvis; keep ribs down and neck long.
– Press the floor away to create active shoulder stability without shrugging.
– Shift weight slightly to the support hand while keeping chest and hips square to the floor.
– Lift the free arm straight out to the side to shoulder height, thumb up/palm forward; keep the elbow softly extended.
– Pause briefly, maintaining level hips and a quiet torso.
– Lower the arm under control to the start and re-center your weight.
– Alternate sides, ensuring the lower back doesn’t arch, hips don’t sway, and the head stays in line with the spine.
Plank Lateral Raise Tips
‘- Think “move the arm, not the torso” so the trunk stays quiet as the arm abducts.
– Keep a straight line from head to heels with the neck long and head in line with the spine.
– Brace the abdomen and squeeze the glutes to maintain a neutral pelvis with ribs down.
– Start with feet about shoulder-width; widen your stance if you need more stability to keep hips square.
– Press the floor away with the support hand to create active shoulder stability without shrugging.
– Shift weight only slightly into the support hand while keeping chest and hips square to the floor.
– Raise the free arm to shoulder height with thumb up/palm forward and a softly extended elbow.
– Pause briefly at the top while maintaining level hips and a still, “quiet” torso.
– Lower the arm under control, then re-center your weight before switching sides.
– Maintain steady breathing throughout while ensuring the lower back doesn’t arch and hips don’t sway.
Plank Lateral Raise Beginner Introduction
Plank Lateral Raise combines a straight-arm plank with a controlled side arm lift, turning a familiar position into a dynamic core stability challenge. While the body stays long from head to heels, one hand supports the floor as the opposite arm sweeps out to the side. The middle of the body resists twisting, so the arm moves while the torso remains as still as possible. This places strong demand on the abs, deep abs, and side abs to hold the spine steady, with steady breathing helping maintain tension and control.
The supporting side shoulder and upper back manage the shoulder blade so it doesn’t collapse, while the moving arm relies on the shoulders to raise and lower smoothly. A slightly broader stance with the feet can add a sense of groundedness, which can help the hips stay level and the ribcage from flaring. Overall, this bodyweight exercise blends core strength, shoulder control, and anti-rotation training into a single, time-efficient movement.