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Technique

  1. From a Side plank, bring the upper arm down and under your body.
Logging: Repetitions done on one side.
Risks
  • Unstable (weak) shoulders are at risk of dislocation with this exercise, so make sure you practiced a lot of Side plank and One-arm plank before attempting this one.

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Muscles

Strength

Primary

  • Obliques
  • Pelvis
  • Spine
  • Chest
  • Shoulders

Secondary

  • Neck
  • Abs
  • Biceps
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Anterior deltoid

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Equipment

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

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Appears in

Joint movements
Trunklateral flexion
Shoulderhorizontal adduction
trains stretches

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Regressions

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One-arm plank

Novice
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Side plank

Beginner
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Kneeling thread the needle

Beginner
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Thread the needle pose

Beginner
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Side body crunch

Novice
e0cy

Side plank leg raise

Novice
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Hollow side body hold

Novice
e0xa

Side body crunch arms down

Novice
w011

T-pushup

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.