Side Plank Rotation

Muscles worked

Setup

1. Start in a side plank position on your forearm, with your elbow stacked directly under your shoulder.
2. Stack your feet for a greater challenge or stagger them (top foot in front) for more stability.
3. Lift your hips so your body forms a straight line from head to heels and extend your top arm straight toward the ceiling.

How to do it

1. Inhale and reach your top arm down, 'threading' it through the space under your torso while rotating your chest toward the floor.
2. Exhale as you reverse the movement, rotating back to the starting position with your arm extended toward the ceiling.
3. Maintain a slow, controlled tempo, focusing on the squeeze in your obliques at the peak of the rotation.
4. Complete all reps on one side before switching to the other side.

Form checklist

• Keep the bottom shoulder pushed away from the ear to maintain joint stability.
• Ensure the hips stay elevated and do not sag toward the floor during the rotation.
• Keep your neck neutral, following the movement of your top hand with your eyes.
• Avoid letting your hips swing backward; focus on rotating through the spine and torso.

Pro tips

• Imagine 'scooping' the air from behind you to maximize the engagement of the internal and external obliques.
• Press the edges of your feet firmly into the ground to engage the glutes and stabilize the lower body.

Make it harder

• Hold a light dumbbell in the top hand to increase the demand on the rotator cuff and core.
• Perform the movement from a high plank (on your hand) instead of your forearm to increase the stability requirement.

Frequently asked

What muscles does the side plank rotation work?

The side plank rotation primarily targets the abs, glutes, obliques, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the side plank rotation?

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

Is the side plank rotation good for beginners?

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

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