What is Straight arm side plank hold?
The straight arm side plank hold is an easy isometric core exercise performed on one straight arm, maintaining a straight line from head to heels. It primarily targets the obliques, lateral stabilizers and shoulder muscles while improving lateral stability and hip alignment.
How to Do Straight arm side plank hold
- Start position: Lie on one side and plant your hand under the shoulder with the arm straight, legs stacked and feet together for stability.
- Align body: Lift hips so your body forms a straight line from head to heels, keeping hips stacked and avoiding rotation into the shoulders.
- Engage core: Brace your obliques and squeeze glutes, pressing through the supporting hand; maintain neutral neck and steady breathing throughout the hold.
- Maintain hold: Hold the position for the desired time while checking alignment; lower hips slowly if form breaks to avoid shoulder or low-back strain.
- Switch sides: Slowly return to the floor, rest briefly, then repeat on the opposite side to work both obliques evenly and prevent imbalance.
Muscle Groups
Core
Description
In a straight arm side plank hold, support your body on one arm, keeping it straight beneath your shoulder. Maintain a straight line from head to heels, engaging your core and glutes. Hold for the desired time, then switch sides to work both sides evenly. This targets the obliques, lateral stabilizers, and shoulder muscles.Movement Group
Core
Required Equipment
None (bodyweight only)
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the straight arm side plank hold?
The straight arm side plank hold strengthens obliques, lateral stabilizers and shoulder muscles, improves hip and trunk stability, and enhances balance and posture. Because it's low-impact and requires no equipment, it's useful for core endurance and injury-prevention when performed with proper form.
What are common mistakes when doing the straight arm side plank hold?
Common mistakes include dropping hips, rotating the torso, collapsing the shoulder over the supporting hand, and holding the breath. These reduce effectiveness and increase injury risk. Fixes: align hips, stack shoulders, engage obliques and breathe steadily throughout the hold.
How can I progress or modify this exercise?
Modify by bending the bottom knee for support or reducing hold time. Progress by extending hold duration, adding leg lifts from the side plank, or moving to a forearm side plank and side plank with hip dips for greater challenge.