Also known as: x-plank, x plank, cross plank, crossed side plank, forearm x hold

What is Side X-Plank?

The Side X-Plank is a bodyweight isometric hold performed on one forearm while raising the opposite arm and leg to form an X, targeting the core and shoulders. It develops lateral stability and anti-rotation strength and is a medium-difficulty calisthenics move.

How to Do Side X-Plank

  1. Set up position: Lie on your side with feet stacked and forearm directly under the shoulder; keep elbow under shoulder, hips stacked and neck neutral for alignment.
  2. Engage core: Brace your abs, draw ribs down and squeeze glutes to lift hips until your body forms a straight line from head to feet, avoiding hip sag.
  3. Raise limbs: Simultaneously lift your top arm and top leg to create the X-shape; keep limbs straight, controlled, and avoid rotating the torso or twisting hips.
  4. Hold and breathe: Maintain a neutral spine, breathe steadily through the diaphragm, and hold for the prescribed time while monitoring shoulder stability and comfort.
  5. Lower safely: Lower hips and limbs with control back to the starting side position, rest briefly, and only repeat if no sharp shoulder or back pain occurs.

Muscle Groups

Core, Shoulders

Description

Start on your side with your feet together and one forearm directly below your shoulder. Other arm and leg should be raised and held like that.

Contract your core and raise your hips until your body is in a straight line from head to feet.

Keep this position for required amount of time.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Side X-Plank?

The Side X-Plank strengthens the obliques, deep core stabilizers, and shoulder girdle while improving lateral stability and anti-rotation control. It also enhances balance and posture for daily activities and sport-specific movements.

What common mistakes should I avoid when doing the Side X-Plank?

Avoid letting the hips sag, rotating the torso, flaring the ribs, or collapsing the shoulder. Keep a neutral neck, stacked hips, and controlled limb lifts to reduce shoulder or low-back strain.

How can I progress or modify the Side X-Plank?

To modify, perform a standard side plank or drop the top leg. To progress, add longer holds, increase limb elevation, add ankle weights, or combine with dynamic reaches or pulses for more challenge.