Plank Side Kick Through

Plank Side Kick Through Exercise Description

The Plank Side Kick Through is a dynamic bodyweight core move that blends a high-plank with controlled trunk rotation. It primarily challenges the obliques, transverse abdominis, and rectus abdominis while demanding strong shoulder and scapular stability from the supporting arm (notably serratus anterior and rotator cuff). As you rotate and thread the leg through, you’ll coordinate hip rotation with a stable, neutral spine, resisting lumbar extension and collapse at the shoulder. The movement also engages glutes and hip flexors to drive the leg path while maintaining pelvic control. Done smoothly, it builds rotational control, anti-extension strength, and upper-body weight-bearing capacity without equipment.

Muscle Groups: Abs, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques
Assisting Muscles: Rectus Abdominis, Transversus Abdominis
Stabilizing Muscles: Infraspinatus, Multifidus, Serratus Anterior, Supraspinatus, 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: Male

How To Do The Plank Side Kick Through Exercise

‘- Start in a high plank: hands under shoulders, fingers spread, forearms vertical; feet hip-width; head in line with spine.
– Press the floor away to protract the shoulder blades slightly; brace the abdomen to set a neutral spine.
– Inhale; shift weight to your right hand and left foot to free the right leg and left hand.
– Exhale; lift your left hand, rotate your torso left, and thread your right leg under the body toward the left side.
– Extend the right leg long with the heel leading; keep toes up and hips lifted—do not sit fully.
– Keep the supporting shoulder stacked over the wrist; maintain engaged grip and even pressure through the palm.
– Pause briefly with ribs down and spine long; avoid arching the low back or collapsing the chest.
– Reverse the path: pull the right leg back under, place the left hand down, and return to a solid high plank.
– Repeat to the opposite side, matching the same control and range.
– Move smoothly; prioritize quiet, controlled contacts and a steady, braced torso throughout.

Plank Side Kick Through Tips

‘- Set up in a high plank with hands under shoulders, fingers spread, forearms vertical, and feet hip-width.
– Press the floor away to slightly protract your shoulder blades before you start moving.
– Brace your abdomen to establish and keep a neutral spine with your head in line with your spine.
– As you inhale, shift weight onto the right hand and left foot to free the right leg and left hand.
– As you exhale, lift the left hand, rotate your torso to the left, and thread the right leg under toward the left side.
– Reach the right leg long with the heel leading, toes up, and keep your hips lifted instead of sitting.
– Keep the supporting shoulder stacked directly over the wrist with an engaged grip and even pressure through the palm.
– Pause briefly in the kick-through with ribs down and spine long, avoiding low-back arching or chest collapse.
– Reverse the exact path: pull the right leg back under, place the left hand down, and reestablish a solid high plank.
– Repeat to the other side with the same control, range, smooth tempo, and quiet, controlled contacts.

Plank Side Kick Through Beginner Introduction

The Plank Side Kick Through blends a strong plank position with a sweeping leg motion and controlled torso twist, creating a flowing, bodyweight-only core challenge. The body shifts onto one arm and the opposite foot while the free leg travels underneath the body, extending out to the side before returning to the starting plank. Throughout this motion, the shoulders, small stabilizers around the joint, and the muscles along the rib cage work hard to support bodyweight and steady the upper body.

This exercise highlights the side abs, deep abs, and front abs as they work together to rotate the trunk while resisting sagging or arching through the lower back. The glutes and hip flexors guide the leg path and assist with hip rotation, all while the pelvis stays controlled and lifted. Smooth transitions from side to side bring a mix of rotational strength, core stability, and arm-supported balance, offering a challenging full-torso effort without any equipment.