Also known as: x-plank, x-plank raise, side plank x raise, x hip raise

What is Side X-Plank Raise?

The Side X-Plank Raise is a medium-difficulty bodyweight core exercise that combines a side plank hip raise with an arm-and-leg lift to target the core, shoulders and glutes. It builds unilateral stability, hip control and anti-rotation strength for balance and functional movement.

How to Do Side X-Plank Raise

  1. Start on side: Lie on your side with feet stacked, forearm under shoulder and hips lowered. Align elbow under shoulder and keep neck neutral.
  2. Brace core: Draw your navel to your spine and squeeze glutes to stabilize the pelvis before lifting; maintain a tight core throughout the movement.
  3. Lift hips: Press through the forearm and lift hips until your body forms a straight line from head to heels, avoiding sagging at the waist.
  4. Raise arm and leg: Slowly lift the top arm toward the ceiling and lift the top leg upward; keep hips square and hinge from the hips, not the lower back.
  5. Hold then lower: Hold the X position for 1-3 seconds with controlled breathing, then lower arm, leg and hips back to start with control.

Muscle Groups

Core, Glutes, Shoulders

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

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

It strengthens core stability, shoulder endurance and glute activation while improving single-side balance and anti-rotation control. Regular practice enhances hip and torso coordination, reduces injury risk by improving pelvic stability, and transfers to better athletic and daily movement performance.

What common mistakes should I avoid?

Common mistakes include dropping or rotating the hips, arching the lower back, lifting the leg or arm too quickly, and letting the shoulder drift past the elbow. Keep a straight line, move with control, brace the core and breathe steadily to maintain stability.

How can I progress or regress this exercise?

Regress by doing a knee-supported side plank or remove the arm/leg lift to reduce load. Progress by increasing hold time, adding controlled pulses, using ankle weights or training on an unstable surface. Increase reps and difficulty only with perfect form.