Side Plank Plus

Side Plank Plus Exercise Description

Side Plank Plus is a side-lying plank emphasizing lateral core stability and active scapular protraction on the support side. It targets the external and internal obliques, quadratus lumborum, and transverse abdominis to resist lateral flexion, while the serratus anterior and rotator cuff stabilize the shoulder. The “plus” refers to gently “pushing the floor away” through the forearm to protract the scapula without shrugging, enhancing scapulothoracic control. Expect a straight-line posture from head to feet with a steady, braced trunk and level pelvis. Keep movements controlled and prioritize alignment over range.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Quadratus Lumborum
Assisting Muscles: Internal Obliques, Transversus Abdominis
Stabilizing Muscles: Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
Body Area: Upper Body
Body Parts: Back, Core, Lower Back, Torso
Body Surface: Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Other
Muscle Location: Side Abs, Side Lower Back
Movement Direction: Other
Muscle Position: Lateral
Gender: Male

How To Do The Side Plank Plus Exercise

‘- Lie on your side with legs long, feet stacked, and the support forearm on the floor; elbow directly under the shoulder.
– Set the forearm so the hand points forward and the forearm is perpendicular to your torso; spread fingers and grip the floor lightly.
– Stack shoulders and hips vertically; keep neck long and gaze straight ahead.
– Brace the trunk (ribs down, neutral spine) and squeeze the glutes to level the pelvis.
– Press the forearm into the floor to lift hips until your body forms a straight line from ears to ankles.
– Add the “plus”: without shrugging, actively push the floor away to slightly protract the support-side scapula (feel gentle rounding at the upper back).
– Maintain stacked ribs over pelvis; avoid twisting, hip sagging, or piking.
– Keep the top shoulder pulled back and the chest open; place the top arm along your side or reach to the ceiling for balance.
– Breathe steadily through the nose, maintaining abdominal tension without holding your breath.
– Lower the hips to the floor with control to finish, keeping alignment until the end.

Side Plank Plus Tips

‘- Stack your feet and place your elbow directly under your shoulder before lifting.
– Point your hand forward and keep your forearm perpendicular to your torso, lightly gripping the floor with spread fingers.
– Stack shoulders and hips vertically, keeping your neck long and gaze straight ahead.
– Brace your trunk by bringing ribs down into a neutral spine and squeeze your glutes to level the pelvis.
– As you lift, aim for a straight line from ears to ankles rather than pushing hips too high or letting them sag.
– Gently “push the floor away” through your forearm to add the “plus,” slightly protracting the support-side scapula without shrugging.
– Keep ribs stacked over the pelvis and avoid twisting, hip sagging, or piking as you hold.
– Pull the top shoulder back and keep the chest open, with the top arm either along your side or reaching to the ceiling for balance.
– Breathe steadily through your nose, maintaining abdominal tension without holding your breath.
– Lower your hips to the floor with control, maintaining alignment until you fully finish the rep.

Side Plank Plus Beginner Introduction

Side Plank Plus is a bodyweight core exercise performed on one forearm in a side-lying plank position. The body is lifted into a long, straight shape, supported by the edge of the feet and the lower arm, while the shoulders and hips stay lined up on top of each other. This variation highlights the side abs, deep abs, and side of the lower back as they work together to stop the torso from bending sideways. At the same time, the muscles around the shoulder blade and the small stabilizers of the shoulder joint stay active to support the upper body.

What sets this version apart is the deliberate reach through the supporting arm, which gently moves the shoulder blade around the rib cage without lifting the shoulder toward the ear. The theme of the exercise centers on steady posture, strong midsection tension, and precise shoulder positioning rather than big, flashy movement. Breathing remains smooth throughout, helping the trunk stay firm while alignment from head to feet remains consistent.