Side Plank Raise
Side Plank Raise Exercise Description
The Side Plank Raise is a bodyweight, frontal‑plane core exercise performed from a forearm side plank while the hips lower and lift in a controlled manner. It primarily challenges the lateral abdominal wall (external and internal obliques and transversus abdominis) and the quadratus lumborum to resist lateral flexion and maintain trunk alignment. The bottom‑side gluteus medius helps keep the pelvis level, while the supporting shoulder relies on the serratus anterior, rotator cuff, and deltoid for stable scapular positioning. Because the trunk stays rigid as the pelvis moves, the exercise emphasizes anti‑lateral‑flexion strength, shoulder girdle stability, and pelvic control. When performed with precise alignment and steady breathing, it’s a clear, equipment‑free way to train lateral core stability for everyday tasks that challenge single‑leg stance and carrying positions.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Quadratus Lumborum
- Assisting Muscles: Gluteus Medius, Transversus Abdominis
- Stabilizing Muscles: Deltoid - Lateral, Infraspinatus, Serratus Anterior, Subscapularis
- 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: Deep Side Abs, Side Abs, Side Lower Back
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Side Plank Raise Exercise
‘- Lie on your side with legs extended, feet stacked or staggered. Place your elbow directly under your shoulder; forearm perpendicular to your torso.
– Set a neutral spine: head, ribcage, and pelvis in one line. Stack hips and shoulders; lightly brace the abdominal wall.
– Press the forearm and bottom foot edge into the floor. Depress and slightly protract the shoulder—avoid shrugging.
– Lift hips until your body forms a straight line from ankles to head; keep ribs stacked over the pelvis.
– Lower hips toward the floor with control, maintaining a rigid trunk and stacked hips (no rotation or sagging).
– Drive the floor away to raise hips back to the straight‑line position; feel the lift from the lateral trunk and bottom‑side glute.
– Breathe continuously—exhale as you lift, inhale as you lower.
– Top hand may rest on your hip or reach to the ceiling to help stack the shoulders.
– To modify, bend both knees (shorter lever) or place the top foot slightly in front (wider base).
– Switch sides to train both.
Side Plank Raise Tips
‘- Stack or stagger your feet with legs extended, and place your elbow directly under your shoulder with the forearm perpendicular to your torso.
– Align head, ribcage, and pelvis in one line; stack hips and shoulders and lightly brace your abdominal wall.
– Depress and slightly protract the supporting shoulder, and avoid shrugging as you set up.
– Press your forearm and the edge of your bottom foot firmly into the floor to create a stable base.
– Lift your hips until your body forms a straight line from ankles to head, keeping your ribs stacked over your pelvis.
– Lower your hips toward the floor with control, maintaining a rigid trunk and stacked hips without rotation or sagging.
– Drive the floor away with your forearm and bottom foot to raise your hips, focusing on the lift coming from the lateral trunk and bottom-side glute.
– Breathe continuously, exhaling as you lift the hips and inhaling as you lower them.
– Place your top hand on your hip or reach it toward the ceiling to help stack your shoulders.
– To modify, bend both knees to shorten the lever or place the top foot slightly in front to create a wider base.
– Switch sides to train both sides of the body.
Side Plank Raise Beginner Introduction
The Side Plank Raise is a bodyweight core exercise that targets the side abs, deep abs, and lower back while the body is supported on a single forearm. From a side‑lying plank position, the pelvis moves up and down in a smooth arc, while the trunk stays firm and aligned. This creates a strong demand on the muscles along the side of the waist and lower back to hold the torso steady against sideways bending. The underside hip uses the glutes to help keep the pelvis level, and the supporting arm relies on the chest, shoulder, and small stabilizers around the joint to steady the shoulder blade.
Because the torso remains braced as the hips travel, the movement highlights side‑to‑side core control, shoulder stability, and precise pelvic motion rather than large visible bending. A calm, consistent breathing pattern typically matches the rise and fall of the hips. Common variations include a bent‑knee version that shortens the lever and a stance with the top foot slightly forward for more base support. This style of side plank work relates well to everyday situations where one leg or one side of the body carries more load, such as walking with a bag on one shoulder.