Side Plank Lift On A Padded Stool

Muscles worked

Setup

1. Place a padded stool on a non-slip surface and lie on your side next to it.
2. Position your bottom forearm firmly on the center of the stool with your elbow stacked directly beneath your shoulder.
3. Stack your feet or stagger them (top foot in front) for better balance, ensuring your ankles, hips, and shoulders are in a straight line.

How to do it

1. Exhale and drive your forearm into the stool to lift your hips toward the ceiling until your body forms a straight diagonal line.
2. Inhale as you slowly lower your hips back toward the floor, stopping just before they make contact to maintain tension.
3. Perform the movement with a controlled tempo: 2 seconds to lift, a 1-second hold at the top, and 2 seconds to lower.

Form checklist

• Keep your chest open and avoid letting your top shoulder or hip roll forward.
• Ensure the supporting elbow stays directly under the shoulder to protect the rotator cuff.
• Squeeze your glutes throughout the set to keep your hips pushed forward and aligned.
• Maintain a neutral spine by looking straight ahead rather than down at your feet.

Pro tips

• Focus on 'crunching' the bottom-side obliques to initiate the lift rather than just pushing off the stool with your arm.
• Press the outer edge of your bottom foot hard into the floor to maximize engagement of the lateral hip stabilizers.

Make it harder

• Lift your top leg into a 'star' position at the peak of each hip lift to further challenge the glutes.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension for the obliques.

Frequently asked

What muscles does the side plank lift on a padded stool work?

The side plank lift on a padded stool primarily targets the abs and obliques, and also works the hip flexors and quadriceps as secondary muscles.

What equipment do you need for the side plank lift on a padded stool?

The side plank lift on a padded stool requires no equipment — just your body weight.

Is the side plank lift on a padded stool good for beginners?

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

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