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Technique

  1. Start in a Side plank.
  2. Dip down slightly with the hips and push them back up to form a curve with your body.

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Form tips

  • Keep your whole body in one plane.
  • Do not let your shoulder shrug ( Shoulder elevation: push it away from you ( Shoulder depression).
  • Focus more on pushing your hips up than letting them drop down, to engage the side of your body on the bottom.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Obliques
  • Pelvis
  • Spine
  • Shoulders
  • Rotator cuff

Secondary

  • Neck
  • Abs
  • Glutes
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Middle deltoid
  • Supraspinatus
  • Gluteus medius
  • Gluteus minimus

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Calisthenics skills
Joint movements
Trunklateral flexion
Shoulderabduction
Hipabduction
trains stretches

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Regressions

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Side plank

Beginner
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Side plank knee-to-elbow

Novice
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Side plank toe touch

Intermediate
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Side plank leg raise

Novice
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Knee-support side plank

Beginner
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Side body crunch arms down

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.