Also known as: side plank raises, side plank hip raises, side hip raises, side plank dips, side plank lifts

What is Straight arm side plank raises?

Straight arm side plank raises are a side-plank variation that lifts and lowers the hips to target the obliques and core. This easy, bodyweight exercise also engages the shoulders for lateral stability and suits beginners building core endurance and balance.

How to Do Straight arm side plank raises

  1. Start side plank: Lie on your side with feet stacked, place supporting hand under the shoulder, extend the arm and lift hips so the body forms a straight line.
  2. Engage core: Brace your core and squeeze the obliques, keeping hips elevated; maintain a straight line and avoid letting the midsection sag or rotate.
  3. Lift hips upward: From the side plank, slowly lift the hips higher toward the ceiling until the body is a straight line from head to heels, driven by oblique contraction.
  4. Lower hips controlled: Lower the hips in a slow, controlled motion toward the ground without collapsing; stop just above the floor and keep the shoulder stable over the wrist.
  5. Switch sides: Finish the desired reps on one side, rest 30-60 seconds, then switch sides. Start with fewer reps or shorter holds if needed for form.

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
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of straight arm side plank raises?

They strengthen the obliques and overall core, improve lateral stability and shoulder endurance, and enhance hip control and posture. As a no-equipment move, they build functional balance and carryover to sports and daily activities.

What common mistakes should I avoid?

Avoid letting hips sag, rotating the torso forward, overextending the neck, holding your breath or rushing reps. Keep the shoulder stacked over the wrist, breathe steadily, and control each raise and lower for proper muscle engagement.

How can I progress or regress this exercise?

Regress by doing knee-side plank raises or static side planks with shorter holds. Progress by increasing reps/time, elevating feet, holding a weight at the hip, or adding slow pulses at the top of the raise.