Star Plank
Star Plank Exercise Description
The star plank is an advanced side-plank variation that intensifies lateral core and hip stability demands by narrowing points of support and lengthening lever arms. It primarily targets the external and internal obliques, transverse abdominis, and quadratus lumborum to resist lateral flexion and rotation. The supporting shoulder and scapula (deltoid, rotator cuff, and serratus anterior) work to keep the thorax elevated and stable, while the bottom hip’s abductors (gluteus medius/minimus) help maintain pelvic alignment. Raising the top leg into abduction increases load on the lateral trunk and hip stabilizers without moving the spine. Expect a strong emphasis on a neutral spine, stacked ribs and pelvis, and steady breathing as you hold the position. This is a bodyweight drill suited to lifters who already own a solid side plank with good shoulder and pelvic control.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Quadratus Lumborum
- Assisting Muscles: Internal Obliques, Transversus Abdominis
- Stabilizing Muscles: Deltoid - Lateral, Gluteus Medius, Gluteus Minimus, Serratus Anterior, Supraspinatus
- 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: Multi-joint
- Muscle Location: Side Abs, Side Lower Back
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Male
How To Do The Star Plank Exercise
‘- Lie on your side with legs long, feet stacked, and forearm on the floor, elbow directly under shoulder.
– Brace your trunk, squeeze the glutes, and press the forearm down to lift hips into a straight line from head to heels.
– Stack shoulders and hips; keep the rib cage over the pelvis and the spine neutral.
– “Press the floor away” to protract the supporting scapula; avoid shrugging toward the ear.
– Reach the top arm toward the ceiling, keeping it in line with the shoulder.
– Lift the top leg into hip abduction to about hip height; keep the knee straight and toes facing forward or slightly down.
– Keep pelvis level—avoid letting the top hip roll back or the bottom hip drop.
– Maintain a long neck and steady gaze; breathe calmly without flaring the ribs.
– Lower the top leg with control, then gently return hips to the floor to finish.
Star Plank Tips
‘- Position your forearm so the elbow is directly under your shoulder before lifting.
– Brace your trunk and squeeze your glutes before pressing up.
– Lift into a straight line from head to heels as you raise your hips.
– Stack your shoulders and hips, keeping the rib cage over the pelvis and the spine neutral.
– “Press the floor away” with your forearm to protract the supporting scapula and avoid shrugging toward your ear.
– Reach the top arm straight toward the ceiling, in line with your shoulder.
– Lift the top leg to about hip height, keeping the knee straight and toes facing forward or slightly down.
– Keep your pelvis level—do not let the top hip roll back or the bottom hip drop.
– Maintain a long neck and steady gaze while breathing calmly without flaring your ribs.
– Lower the top leg with control, then gently return your hips to the floor to finish.
Star Plank Beginner Introduction
The star plank challenges the body in a demanding side-lying plank position that places high tension on the mid-section and hips. With only a narrow base of support and long, outstretched limbs, the movement asks the side abs, deep abs, and side of the lower back to hold the torso steady against tipping, bending, or twisting. The supporting shoulder, arm, and shoulder blade work together to keep the upper body lifted, while the muscles around the bottom hip, including the outer glutes, contribute to steady hip and pelvic positioning.
As the top leg reaches upward and outward, the load on the side of the body and hip stabilizers increases, yet the spine remains quiet and unmoving. Calm, controlled breathing and a natural, elongated posture through the head, neck, and trunk are central themes throughout the hold. Because of the long levers, single-arm support, and lifted leg, this bodyweight drill generally fits lifters who already feel confident in a strong, well-aligned side plank.