What is Straight arm side plank raises?

Straight arm side plank raises are a side-plank variation where you lift and lower the hips while supporting the body on a straight arm. It primarily targets the obliques and lateral stabilizers, engages the shoulders and core, and is rated easy—suitable for beginners building lateral core strength.

How to Do Straight arm side plank raises

  1. Assume side plank: Lie on one side and press a straight arm into the floor beneath your shoulder; extend legs and lift hips to form a straight line from head to heels.
  2. Stack your feet: Stack your feet one on top of the other and align hips; keep the top shoulder over the supporting wrist to avoid shoulder strain and maintain balance.
  3. Lift hips up: Exhale and drive your hips upward until your body forms a straight line, actively engaging obliques and glutes while avoiding rotation or forward hip tilt.
  4. Lower hips slowly: Inhale and lower hips with control toward the floor without collapsing the spine; keep the supporting arm locked and core braced to protect the lower back.
  5. Switch sides safely: Return to starting position, rest briefly, then perform equal repetitions on the opposite side; use a knee-supported modification if you experience shoulder discomfort.

Muscle Groups

Core

Description

In straight arm side plank raises, start in a side plank position with your body supported on one straight arm and your feet stacked. Lift your hips upward to form a straight line from head to heels. While maintaining this position, lower your hips towards the ground and then raise them back up. Repeat for the desired number of repetitions, then switch to the other side. This exercise primarily targets the obliques and lateral stabilizing muscles, while also engaging the shoulders and core for stability.

Movement Group

Core

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of straight arm side plank raises?

Straight arm side plank raises strengthen the obliques and lateral stabilizers, improve core stability and shoulder endurance, and enhance balance and posture. They help build a resilient lateral core useful for athletic movements and daily tasks.

What common mistakes should I avoid with this exercise?

Common mistakes include letting hips sag or rotate, collapsing the supporting shoulder, flaring the ribs, rushing reps, and poor wrist alignment. Maintain a straight line, brace the core, and move slowly to protect shoulders and lower back.

How do I progress or modify straight arm side plank raises?

To progress, increase repetitions, slow the tempo, add isometric holds, place weight on the hips, or use a resistance band. To regress, drop the bottom knee for support or perform forearm side planks until shoulder strength improves.