What is Side Plank Raises?
Side Plank Raises are a medium-level bodyweight core exercise where you lift and lower your hips from a side plank to target the obliques, shoulders, and upper back. They build lateral stability, hip control and shoulder endurance while requiring proper alignment and progressive overload for safer gains.
How to Do Side Plank Raises
- Side Plank Setup: Lie on your side with feet stacked and forearm under the shoulder. Align head to heels and rest hips lightly before engaging the core.
- Brace core: Tighten the transverse abdominis and obliques, pull ribs down, and press the forearm into the floor to create a stable spine alignment.
- Lift hips: Drive hips upward until your body forms a straight line, squeezing glutes and obliques. Keep shoulder stacked over elbow and neck neutral.
- Lower slowly: Lower hips with control until they almost touch the ground, avoiding collapse. Maintain core tension and steady breathing throughout each rep.
- Switch sides: Perform eight to fifteen controlled reps per side, then switch. Progress by increasing reps, slowing tempo, or adding short holds at the top.
Muscle Groups
Core, Shoulders, Back
Description
Start on your side with your feet together and one forearm directly below your shoulder.Contract your core and raise your hips until your body is in a straight line from head to feet.
Slowly lower your hips so it almost touches the ground. Return to previous position.
Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Side Plank Raises?
Side Plank Raises strengthen the obliques, improve lateral core stability, enhance shoulder endurance and spinal alignment, and boost hip control for walking, running, and unilateral movements. They also help reduce lower-back strain when performed with proper form.
What are common mistakes with Side Plank Raises?
Common mistakes include dropping the hips, rotating the torso, shrugging the shoulder, flaring the ribs, and rushing reps. Fixes: maintain a straight line, stack shoulder over elbow, brace the core, breathe steadily, and use fewer reps until technique is solid.
How do I progress or regress Side Plank Raises?
To regress, perform the movement from the knee or shorten range of motion and hold static side planks. To progress, increase reps, slow tempo, add weighted resistance, elevate the top leg, or include isometric holds at the top for more challenge.