Plank Lateral Raise

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet slightly wider than hip-width for stability.
2. Engage your core, glutes, and quads to establish a rigid, straight line from your head to your heels.
3. Distribute your weight evenly across all four points of contact before beginning the movement.

How to do it

1. Exhale and lift one arm straight out to the side until it is parallel with the floor, keeping the arm straight but not locked.
2. Hold the peak contraction for one second, focusing on keeping your chest and hips perfectly square to the ground.
3. Inhale as you slowly lower the arm back to the starting position under full control.
4. Alternate sides for each repetition, maintaining a steady, controlled tempo throughout the set.

Form checklist

• Keep hips level; do not allow them to tilt or rotate toward the lifting arm.
• Maintain a neutral neck by looking at a spot on the floor slightly in front of your hands.
• Avoid shrugging the shoulder toward your ear during the lateral raise.
• Keep the supporting arm's elbow 'soft' to engage the muscles rather than locking the joint.

Pro tips

• Focus on 'pushing the floor away' with your grounded hand to maximize shoulder blade stability and serratus activation.
• Imagine a glass of water resting on your lower back; keep your torso so still that not a drop would spill.
• Squeeze your glutes as hard as possible to prevent your pelvis from rotating as you transition weight between arms.

Make it harder

• Bring your feet closer together or touch them to decrease your base of support and increase the core demand.
• Add a 2-3 second pause at the top of the raise to maximize time under tension for the deltoids and obliques.

Frequently asked

What muscles does the plank lateral raise work?

The plank lateral raise primarily targets the abs, deltoids, and obliques, and also works the erector spinae, glutes, hip flexors, pectorals, rotator cuff, and trapezius as secondary muscles.

What equipment do you need for the plank lateral raise?

The plank lateral raise requires no equipment — just your body weight.

Is the plank lateral raise good for beginners?

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

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