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 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.
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