Straight Arm Side Plank
Anti-lateral, bodyweight, obliques
The side plank holds the body in a straight line on one hand and the sides of the feet. It trains the obliques, with the glutes and abdominals helping to keep the hips up. This version on a straight arm, with the top arm reaching up, is a step harder than resting on the forearm.
Setting up
- Lie on one side with the legs straight and the feet stacked.
- Place the lower hand under the shoulder, in a fist or flat on the floor.
- Set the top hand on the floor in front of the chest to steady you as you lift.
How to do a straight arm side plank
- Press the floor away and lift the hips until the body is straight from head to feet, the top hand still on the floor in front of you.
- Keep the hips stacked and pushed slightly forward.
- Lift the top hand off the floor and reach the arm straight up toward the ceiling.
- Hold the position and breathe steadily.
- Lower the hips with control, then switch sides.
Breathing. Breathe slowly and steadily for the whole hold.
Muscles worked
- Mainly
- Obliques
- Also
- Glutes and abdominals
Common mistakes
- Hips sagging toward the floor. Then the obliques stop holding, so lift the hips until the body is straight from head to feet.
- Hips piking back. Bending at the hips shortens the lever, so push them forward in line with the shoulders and feet.
- Shoulder sinking into the neck. Press the floor away so the shoulder stays strong and away from the ear.
Harder
- Harder
- Side Plank with Hip Dip
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