Exercise guide
Plank Side Kick Through
- Intermediate
- Compound
- Timed hold
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic movement builds rotational power, core stability, and shoulder strength by challenging the body to maintain balance while transitioning through the transverse plane.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands directly under your shoulders and feet slightly wider than hip-width apart.
- Engage your core and glutes to create a straight line from your head to your heels.
- Distribute your weight evenly across your palms and the balls of your feet.
How to do it
- Simultaneously lift your right hand and left foot, rotating your torso to the right while pivoting on your right foot.
- Exhale as you 'kick' your left leg through the space under your body, extending it fully while keeping your chest open.
- Inhale as you retract the leg and return to the starting high plank position with control.
- Repeat the movement on the opposite side, alternating in a fluid, rhythmic motion.
Form checklist
- Keep the supporting shoulder 'packed' and stable, pushing the floor away.
- Rotate your hips fully so they face the side wall at the peak of the kick.
- Maintain a tight core to prevent your hips from sagging toward the floor.
- Ensure the pivoting foot turns fully to protect the knee and ankle joints.
Pro tips
- Focus on the mind-muscle connection in your obliques; they should drive the rotation, not just your legs.
- Keep the kicking leg as straight as possible and flex your toes toward your shin to maximize quad and lower-abdominal engagement.
Make it harder
- Increase the tempo to transform the movement into a high-intensity cardiovascular challenge.
- Keep the kicking foot hovering two inches off the floor throughout the entire rotation to significantly increase core tension.
Frequently asked
- What muscles does the plank side kick through work?
- The plank side kick through primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the plank side kick through?
- The plank side kick through requires no equipment — just your body weight.
- Is the plank side kick through good for beginners?
- The plank side kick through is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Bosu Ball Step-Up High Knee Air TwistIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps
- Cross Body Elbow To Knee Side To Side HopIntermediate · abs, glutes, obliques, and quadriceps
- Down To Upward DogIntermediate · abs, erector spinae, glutes, hip flexors, obliques, and quadriceps
- Dumbbell Front Hand To Hand Single Leg BalanceIntermediate · abs, deltoids, glutes, obliques, and quadriceps