Side Plank Pull

Side Plank Pull Exercise Description

The Side Plank Pull is a bodyweight side plank variation that adds controlled trunk rotation to challenge lateral core stability. It primarily targets the external and internal obliques, quadratus lumborum, and transverse abdominis, while the gluteus medius and shoulder stabilizers (serratus anterior and rotator cuff) help maintain a solid base. From a stable forearm side plank, the top arm “pulls” or reaches under the torso, then returns to an open position—training you to resist hip sag and unwanted lumbar motion while allowing rotation through the thoracic spine. Expect a strong emphasis on a straight head-to-heel line, stacked hips, and an active shoulder pressing the floor away. This drill is useful when you want a progression from a standard side plank that increases demand on anti-lateral flexion and anti-rotation without adding external load.

Muscle Groups: Abs, Core, Obliques, Waist
Target Muscles: External Obliques, Quadratus Lumborum
Assisting Muscles: Internal Obliques, Transversus Abdominis
Stabilizing Muscles: Gluteus Medius, Infraspinatus, Serratus Anterior, Subscapularis, Supraspinatus, Teres Minor
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: Multi-joint
Muscle Location: Side Abs, Side Lower Back
Movement Direction: Rotational
Muscle Position: Lateral
Gender: Male

How To Do The Side Plank Pull Exercise

‘- Lie on your side with legs long, feet stacked or staggered.
– Place your bottom forearm on the floor, elbow directly under the shoulder; palm flat or fist neutral.
– Press the forearm down and “push the floor away” to set the shoulder; keep neck long.
– Align your body in a straight line from head to heels; brace the abdominals.
– Lift hips until they’re in line with your shoulders and ankles; stack hips and keep them square.
– Reach the top arm straight up to the ceiling to start.
– Exhale and rotate through your upper back as the top hand “pulls” or threads under your ribs, palm facing in.
– Keep hips tall and the lower back quiet; avoid twisting through the lumbar spine.
– Inhale and reverse the rotation, returning the top arm to vertical; maintain shoulder stability.
– Keep eyes following the moving hand only if it helps control, otherwise keep gaze neutral.
– Lower with control to finish, keeping alignment until the hips touch down.

Side Plank Pull Tips

‘- Set your bottom elbow directly under your shoulder and press the forearm down to “push the floor away.”
– Keep your neck long and avoid shrugging as you set the shoulder.
– Align your body in a straight line from head to heels before lifting and throughout the set.
– Lift your hips until they’re in line with your shoulders and ankles, stacking and squaring the hips.
– Brace your abdominals to help prevent hip sag and unwanted lumbar motion.
– Start each rep with the top arm reaching straight up to the ceiling.
– Rotate through your upper back as the top hand threads under your ribs, keeping the lower back “quiet.”
– Keep your hips tall and avoid twisting through the lumbar spine as you rotate.
– Maintain a strong, stable bottom shoulder as the arm moves in and out.
– Lower your hips with control, keeping your body aligned until they gently touch down.

Side Plank Pull Beginner Introduction

The Side Plank Pull is a bodyweight core move that builds side-to-side stability while adding a gentle twisting challenge. It’s based on a classic forearm side plank position but introduces controlled arm motion to engage the side abs, deep abs, side lower back, upper glutes, and the shoulder muscles that keep the joint stable. Because the entire body is supported on one edge of the feet and one forearm, the drill places extra demand on the underside of the waist and hip.

During the movement, the body forms a long, aligned line as the top arm sweeps in a threaded motion beneath the ribs and then opens back up toward the ceiling. The upper back is encouraged to rotate while the hips stay lifted and the low back remains quiet, promoting strength where motion is not wanted and mobility where it is. The shoulder planted on the floor works constantly, pressing the ground away for support as the arm travels. This makes the variation useful for progressing beyond a basic side plank when extra challenge is desired without adding weights or equipment.