Front Plank To Side Plank

Muscles worked

Setup

1. Start in a forearm plank position with elbows directly under your shoulders and feet hip-width apart.
2. Engage your core, glutes, and quads to create a straight line from your head to your heels.
3. Position your forearms parallel to each other or slightly turned in for a stable base.

How to do it

1. Shift your weight onto your left forearm and rotate your entire body to the right, stacking your feet or placing the top foot just in front of the bottom.
2. Exhale as you reach your right arm toward the ceiling, keeping your hips high and your body in a straight line.
3. Inhale as you slowly rotate back to the center forearm plank with control.
4. Repeat the movement on the right side, alternating back and forth at a steady, deliberate tempo.

Form checklist

• Keep your hips and shoulders moving at the same time to avoid spinal twisting.
• Ensure the supporting elbow remains directly under the shoulder to protect the joint.
• Do not let your hips sag toward the floor during the transition or the side hold.
• Maintain a neutral neck by looking forward, not down at your feet.

Pro tips

• Push the floor away actively through your forearm to maximize serratus anterior and deltoid engagement.
• Imagine a rod running through your spine to ensure your body rotates as one solid piece rather than leading with the hips.

Make it harder

• Perform the exercise from a high plank (hands) position to increase the stability demand on the wrists and shoulders.
• Lift the top leg into a 'star' position once you reach the side plank phase to further challenge the glutes and balance.

Frequently asked

What muscles does the front plank to side plank work?

The front plank to side plank primarily targets the abs, deltoids, and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the front plank to side plank?

The front plank to side plank requires no equipment — just your body weight.

Is the front plank to side plank good for beginners?

The front plank to side plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques