Side Plank Raise
Side Plank Raise Exercise Description
The Side Plank Raise is a dynamic frontal-plane core exercise that trains your trunk to resist lateral flexion while you lift and lower the pelvis under control. It primarily targets the external and internal obliques and quadratus lumborum, with assistance from the transverse abdominis for bracing. The gluteus medius (and other hip abductors) help keep the pelvis level, while the shoulder complex—particularly the serratus anterior and rotator cuff—stabilizes the supporting shoulder. The goal is a rigid, neutral spine from head to feet as you raise and slightly lower the hips without rotation. This movement reinforces alignment, shoulder packing, and pelvic control using only body weight, and can be modified by shortening the lever (bent-knee position) to maintain quality technique.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Quadratus Lumborum
- Stabilizing Muscles: Gluteus Medius, Infraspinatus, Serratus Anterior, Subscapularis, Transversus Abdominis
- 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: Other
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The Side Plank Raise Exercise
‘- Lie on your side with your forearm on the floor, elbow stacked directly under the shoulder; legs long, feet stacked or staggered.
– Set a straight line from ears to ankles; keep neck neutral and ribs stacked over the pelvis.
– Brace the abdominal wall (360°), squeeze glutes lightly, and “pack” the shoulder by pressing the floor away.
– Drive through the forearm and bottom foot to lift the hips until your body forms one straight line.
– Keep the pelvis level (no rotation) and avoid sagging or piking; maintain steady tension.
– Lower the hips under control toward the floor, stopping just before contact or with a light tap, while keeping alignment.
– Re-drive through the forearm and foot to return to a straight-line side plank.
– Breathe consistently—exhale on the lift, inhale on the controlled lower—without flaring the ribs.
– Common setup options: place the top hand on your hip or reach it to the ceiling; stagger the feet for balance.
– Technique modification: perform with knees bent at 90 degrees (knees, hip, and shoulder in one line) to shorten the lever while maintaining form.
Side Plank Raise Tips
‘- Stack your elbow directly under your shoulder to support the side plank.
– Aim for a straight line from ears to ankles and keep your neck neutral.
– Keep your ribs stacked over your pelvis to maintain a rigid, neutral trunk.
– Brace your abdominal wall “360°” and lightly squeeze your glutes before lifting.
– Press the floor away with your forearm to “pack” the shoulder and stabilize it.
– Drive through the forearm and bottom foot so your body forms one straight line at the top.
– Keep the pelvis level with no rotation, and avoid letting the hips sag or pike.
– Lower the hips under control, stopping just before the floor or with only a light tap.
– Exhale as you lift and inhale as you lower, without letting your ribs flare.
Side Plank Raise Beginner Introduction
The Side Plank Raise is a sideways core movement that blends stability and controlled motion. The body is supported on one forearm and the side of the lower body while the hips travel up and down in a small, deliberate range. Throughout the exercise, the trunk stays long and straight, encouraging strong posture from head to feet. The main work happens through the side abs and side of the lower back, with help from the deep abs for bracing. The upper glutes assist in keeping the hips level, and the supporting shoulder and surrounding muscles work hard to keep the upper body steady.
This bodyweight drill emphasizes posture, shoulder steadiness, and precise hip control rather than large, fast motions. A consistent breathing rhythm supports tension without letting the ribcage flare. The movement can be performed with the legs extended or, as an option, with bent knees to shorten the working length of the body. That bent-leg version reduces leverage demands while still reinforcing the same alignment and control themes.