High side plank exercise
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High side plank

Exercise details

  • Target muscle: Obliques
  • Stabilizers (side closest to floor): Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Quadratus Lumborum, Psoas Major, Iliocastalis Lumborum, Iliocastalis Thoracis, Latissimus Dorsi, Lower Pectoralis Major, Pectoralis Minor, Levator Scapulae
  • Stabilizers (other side): Adductor Magnus, Adductor Brevis, Adductor Longus, Pectineus, Gracilis, Gluteus Maximus (lower fibers only)
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Sit on your side, supporting your upper body with your hand directly underneath your shoulder.
  2. Straighten your legs and stack them. Your hip should be resting on the floor, and your feet should be together.
  3. Place your free hand on your hip.


  1. Exhale as you raise your hip off the floor.
  2. Breathe normally as you hold the position for the desired duration.
  3. Repeat with the opposite hand on the floor.

Comments and tips

  • The high side plank is a great bodyweight exercise for beginners. This plank exercise isometrically activates the core, hip abductors of the leg closest to the floor, and hip adductors of the opposite leg.
  • This exercise will help enhance your balance while strengthening your obliques.
  • Keep your legs and shoulders stacked throughout the exercise.
  • Keep your hips from sagging for as long as possible.
  • Once you break form, stop holding the position. Using an improper form may result in a strain or injury. Give your muscles some time to rest before performing another repetition.
  • See also the high one-leg side plank, lying side hip raise, side plank hip abduction and side plank hip adduction.

High side plank video


ExRx.net, Side Plank

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