Straight Arm Side Plank
Straight Arm Side Plank Exercise Description
The straight arm side plank is an isometric anti-lateral flexion exercise that challenges your lateral core while maintaining a long, neutral body line. Primary emphasis is on the external and internal obliques and quadratus lumborum, with important support from the transverse abdominis to brace the trunk. The hips and shoulders also contribute: the gluteus medius/minimus and adductors stabilize the pelvis, while the serratus anterior and rotator cuff help control the shoulder on the grounded arm. Performed correctly, it builds trunk stiffness and lumbopelvic control without spinal motion. Key form priorities include stacking the wrist under the shoulder, pressing the floor away to avoid shoulder collapse, keeping the ribs down, and preventing the hips from sagging or rotating. Choose a foot position (stacked or staggered) that lets you maintain alignment and smooth breathing.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Iliocostalis, Longissimus
- Stabilizing Muscles: Adductor Magnus, Gluteus Medius, Gluteus Minimus, Infraspinatus, Serratus Anterior, Subscapularis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Core, Lower Back, Torso
- Body Surface: Side
- Body Symmetry: Other
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Spine Stabilizers, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Other
- Muscle Location: Deep Side Abs, Side Abs, Side Lower Back
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Straight Arm Side Plank Exercise
‘- Set up on your side with legs long; stack or stagger your feet for balance.
– Place your lower hand on the floor directly under the shoulder, fingers spread.
– Straighten the elbow (no hyperextension), grip the floor, and rotate the elbow pit slightly forward.
– Press the floor away to protract and stabilize the scapula; avoid shrugging.
– Lift hips until your body forms a straight line from ears through shoulders, hips, knees, and ankles.
– Brace the abdomen gently (360°), keep ribs down, and maintain a neutral spine and pelvis.
– Stack shoulders and hips vertically; keep the top shoulder pulled back, chest open.
– Keep neck long with gaze forward or slightly down; avoid side-bending.
– Distribute pressure across the whole hand; keep wrist under shoulder.
– Breathe steadily without losing alignment.
– Common fixes: raise hips if they sag, pull ribs down if they flare, and prevent the top hip from rolling forward or back.
– Options: place the top hand on hip or reach to the ceiling; widen stance or lower the bottom knee for more stability.
Straight Arm Side Plank Tips
‘- Stack your wrist directly under your shoulder and spread your fingers for a solid base.
– Straighten but do not hyperextend the elbow, and rotate the elbow pit slightly forward.
– Press the floor away to protract and stabilize your shoulder blade, avoiding any shoulder shrug.
– Lift your hips until your body forms a straight line from ears through shoulders, hips, knees, and ankles.
– Gently brace your abdomen 360°, keep your ribs down, and maintain a neutral spine and pelvis.
– Stack shoulders and hips vertically, keeping the top shoulder pulled back and chest open.
– Keep your neck long with your gaze forward or slightly down, avoiding any side-bending.
– Distribute pressure across your whole hand while keeping the wrist under the shoulder.
– Breathe steadily and smoothly without letting your ribs flare or your hips sag.
– If you lose balance or alignment, widen your stance or lower the bottom knee for more stability.
Straight Arm Side Plank Beginner Introduction
The straight arm side plank is a static core drill where the body is held off the floor on one hand and the sides of the feet, resisting any sideways bend through the mid‑section. It particularly challenges the side abs, deep abs, and the muscles along the side of the lower back that help the trunk stay firm. The hips and shoulders also share the work, with the upper glutes and inner thighs helping to steady the pelvis while the muscles around the shoulder blade and rotator cuff support the arm that is in contact with the ground.
Throughout the hold, the aim is a long, organized shape from head to ankles, with the ribs, hips, and spine staying quiet instead of moving. Breathing remains steady while the body maintains this tension, building stiffness and control around the low back and pelvis without bending or twisting. Foot placement can be stacked or offset, and the top arm may rest on the hip or reach upward, with some versions placing the lower knee on the floor to change the balance challenge.