What is Plank to side plank?

Plank to side plank is a dynamic core exercise that transitions from a forearm plank into a rotated side plank. It primarily targets the core—especially the obliques and transverse abdominis—while challenging shoulder stability and balance. Difficulty: hard; suitable for experienced trainees or those progressing from basic plank variations.

How to Do Plank to side plank

  1. Set forearm plank: Start in a tight forearm plank: elbows under shoulders, body in a straight line, core braced, feet hip-width for stability.
  2. Shift weight sideways: Shift your weight onto one forearm and the outer edge of the same-side foot while keeping hips level and core engaged.
  3. Rotate and reach: Rotate your torso toward the raised side and extend the top arm straight toward the ceiling, stacking hips and shoulders.
  4. Hold with control: Hold the side plank briefly (2–5 breaths), keeping hips lifted, ribs down, and breathing evenly. Avoid sagging or twisting.
  5. Return and switch: Slowly return to forearm plank, reset alignment, and repeat the movement to the opposite side. Maintain smooth, controlled transitions.

Muscle Groups

Core

Description

Start in a forearm plank position with your body in a straight line. Shift your weight to one side, rotating your torso as you extend your top arm toward the ceiling, forming a side plank. Hold briefly, then return to the plank position and repeat on the other side.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of plank to side plank?

Plank to side plank builds core strength and oblique definition, improves anti-rotational stability, and challenges shoulder and hip control. It enhances balance and transfers to better posture and performance in compound lifts and athletic movements.

What are common mistakes when doing plank to side plank?

Common mistakes include letting hips sag or lift too high, rotating from the shoulders instead of the core, flaring the ribs, and rushing transitions. These errors reduce effectiveness and increase shoulder or low-back strain; focus on controlled movement and a braced core.

How can I progress or regress this exercise?

To regress, hold a stable forearm plank, perform the side plank on the knee, or elevate hands on a bench. To progress, add a top-leg raise, extend hold times, slow the transition, or use a weight vest. Increase reps only after perfect form.