Also known as: side plank, side plank hold, side bridge, single-arm side plank, lateral plank

What is Straight arm side plank hold?

The straight arm side plank hold is a side-facing bodyweight core exercise performed on one straight arm to support the body in a neutral line. It primarily targets the obliques, lateral stabilizers and shoulder muscles, and is an easy-level move suitable for beginners to build lateral core strength.

How to Do Straight arm side plank hold

  1. Start position: Place one hand under your shoulder, legs extended and feet stacked. Press through the palm and lift hips until head-to-heels form a straight line.
  2. Stack feet: Stack your feet or place the top foot slightly forward for balance. Keep knees straight and feet active to maintain lateral stability.
  3. Engage core: Brace your obliques and draw the ribs down while squeezing glutes; avoid collapsing the hips to protect the lower back and keep alignment.
  4. Hold and breathe: Hold with steady, controlled breaths, keeping the supporting arm strong and shoulder packed. Focus on quality form rather than maximal time.
  5. Switch sides: Lower hips with control, rest briefly, then repeat on the opposite side to ensure balanced strength and reduce asymmetries.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the straight arm side plank hold?

This exercise strengthens the obliques, lateral stabilizers and shoulder girdle while improving spinal stability and posture. It increases single-sided core endurance and helps reduce lower-back imbalances for better functional movement.

What common mistakes should I avoid when doing this exercise?

Common mistakes include letting the hips sag, rotating the torso, collapsing the supporting shoulder, and holding your breath. Focus on bracing the obliques, keeping hips elevated, maintaining a packed shoulder, and breathing steadily.

How can I progress or modify the straight arm side plank hold?

Modify with a knee-supported side plank or forearm side plank to reduce shoulder load. Progress by increasing hold time, lifting the top leg, adding controlled hip dips, or using light external load for more challenge.