What is Side X-Plank Raise?

Side X-Plank Raise is a medium-level bodyweight core exercise that raises the hips while lifting the top arm and leg. It primarily targets the core, shoulders, and glutes, challenging lateral stability and shoulder strength for intermediate trainees.

How to Do Side X-Plank Raise

  1. Side Setup: Lie on your side with feet stacked, forearm under shoulder, hips lowered. Line up shoulder, elbow, and wrist for stable support.
  2. Brace Core: Contract your core and glutes, ribcage down. Maintain a neutral neck and avoid collapsing through the hips or rotating the torso forward.
  3. Lift Hips: Drive your top hip upward, raising hips into a straight line from head to feet. Keep weight centered on forearm and edge of bottom foot.
  4. Raise Arm & Leg: Simultaneously lift your top arm and leg to form an 'X', keeping shoulders stacked and toe pointed. Avoid straining the neck or hyperextending lower back.
  5. Hold & Breathe: Hold the top position for 1–3 seconds while steady breathing. Focus on long exhalations and maintain core tension to protect the lower back.
  6. Lower with Control: Slowly lower arm, leg, and hips back to the starting side-lying position. Perform controlled reps and rest briefly between repetitions to avoid fatigue.

Muscle Groups

Core, Shoulders, Glutes

Description

Start on your side with your feet together and one forearm directly below your shoulder. Your hips should lowered to the ground.

Contract your core and raise your hips until your body is in a straight line from head to feet. Raise your upper arm and leg. Hold this position for a small amount of time and the lower your arm, leg and hip back to the starting position.

Repeat for the required amount of repetitions.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Side X-Plank Raise?

The Side X-Plank Raise improves lateral core stability, shoulder endurance, and glute activation. It enhances anti-rotation strength and balance for sports and daily activities, while promoting safer compound lifts through better core-to-hip coordination.

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

Avoid dropping the hips, letting the shoulder collapse, or rotating the torso. Common errors include lifting with momentum, holding your breath, and poor forearm placement. Maintain a rigid plank line, slow controlled reps, and proper shoulder stacking under the elbow.

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

To progress, add longer holds, slower tempo, ankle weights, or perform from a straight-arm side plank. Modify by reducing range of motion, keeping the top leg on the ground, or doing elevated forearm side raises to lessen load.