What is Side X-Plank?

The Side X-Plank is a medium-level bodyweight core exercise where you balance on one forearm while raising the opposite arm and leg, holding a straight line. It primarily targets the deep core (obliques and transverse abdominis) and shoulders, improving lateral stability and scapular control.

How to Do Side X-Plank

  1. Start Side Position: Lie on your side with feet together and forearm beneath shoulder; align elbow under shoulder and engage hips before lifting, keeping the neck neutral.
  2. Stack Feet and Forearm: Stack feet or place one slightly forward for balance; press your forearm into the floor and push through the shoulder to activate stabilizers.
  3. Lift Hips Up: Contract your core and lift hips until your body forms a straight line from head to heels, avoiding sagging or excessive lumbar arching.
  4. Raise Arm and Leg: Carefully lift the top arm and top leg, keeping them aligned and controlled; prioritize balance and shoulder stability over height.
  5. Hold and Breathe: Maintain steady breathing and a tight midline for the required time; start with short holds and only increase duration when form is solid.
  6. Exit Safely: Lower hips with control back to side-lying, rest briefly before repeating; avoid dropping suddenly to protect the shoulder and lower back.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Side X-Plank?

The Side X-Plank builds unilateral core strength, targets obliques and deep stabilizers, and improves shoulder stability and balance. It supports better posture and lateral control, which can reduce risk of imbalances and lower-back discomfort.

What common mistakes should I avoid with Side X-Plank?

Avoid letting hips sag, rotating the torso forward or backward, shrugging the shoulder, and holding your breath. Don’t lift the leg or arm too high at the expense of a straight line and controlled breathing.

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

Regress by performing a knee-supported side plank or shortening hold times and using an elevated forearm surface. Progress by increasing hold duration, adding arm/leg lifts, weighted resistance, or performing dynamic variations like dips or windmills.