Side Plank Pull

Strengthen your obliques and core with the Side Plank Pull. This bodyweight exercise targets waist stability and builds lateral core strength effectively.

AdvancedWaist Body weight

Movement: Compound
Force: Pull
Per set: 3 min
Rest: 1 min

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Variations of Side Plank Pull

Compound

Side Plank

Waist · Obliques · Body weight

Intermediate

Compound

Side Plank Leg Lift (left)

Waist · Body weight

Intermediate

Compound

Side Plank Leg Lift

Waist · Body weight

Intermediate

Compound

Push Up to Side Plank

Waist · Body weight

Intermediate

Description

This exercise involves holding a side plank position while lifting a weight with the top hand.

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How to do Side Plank Pull

01
Setup
Lie on your side with your forearm on the ground, ensuring your elbow is directly beneath your shoulder. Stack your feet one on top of the other, or place your top foot slightly in front of the bottom foot for increased stability.
02
Setup
Engage your core and lift your hips off the ground until your body forms a straight line from your head to your heels, establishing the top of the side plank position.
03
Inhale as you slowly lower your hips towards the ground, maintaining tension in your core and obliques without fully resting your hips on the floor.
04
Exhale and powerfully lift your hips back up to the starting side plank position, focusing on squeezing your obliques to initiate and drive the movement.
05
Control the entire movement, avoiding any jerky motions, and concentrate on the contraction of your waist muscles with each hip lift.
06
Repeat for the desired duration or repetitions on one side before carefully switching to the other side to perform the exercise.

Tips

Maintain a neutral spine throughout the exercise; avoid letting your hips sag towards the floor or arching your back excessively.
Keep your glutes actively engaged to help stabilize your hips and prevent any unwanted rotation or swaying during the hip lift.
Focus on a controlled, slow descent and a powerful, deliberate hip lift, ensuring your obliques are doing the work rather than relying on momentum.
To increase stability, you can slightly stagger your feet by placing your top foot just in front of your bottom foot, creating a wider base of support.

Common mistakes

Letting the hips sag during the plank or at the top of the lift compromises core engagement; keep your core tight and fully extend your hips to maintain a straight body line.
Using momentum instead of muscle to lift the hips reduces the effectiveness of the exercise; perform each repetition slowly and with controlled power from your obliques.
Not keeping the elbow directly under the shoulder can strain the shoulder joint; adjust your forearm position to ensure proper alignment and support for your upper body.

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Questions

Is Side Plank Pull good for beginners?

Side Plank Pull is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Side Plank Pull?

You need Body weight to perform Side Plank Pull. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Side Plank Pull?

Maintain a neutral spine throughout the exercise; avoid letting your hips sag towards the floor or arching your back excessively. Keep your glutes actively engaged to help stabilize your hips and prevent any unwanted rotation or swaying during the hip lift. Focus on a controlled, slow descent and a powerful, deliberate hip lift, ensuring your obliques are doing the work rather than relying on momentum. To increase stability, you can slightly stagger your feet by placing your top foot just in front of your bottom foot, creating a wider base of support.

What are common mistakes when doing Side Plank Pull?

Letting the hips sag during the plank or at the top of the lift compromises core engagement; keep your core tight and fully extend your hips to maintain a straight body line. Using momentum instead of muscle to lift the hips reduces the effectiveness of the exercise; perform each repetition slowly and with controlled power from your obliques. Not keeping the elbow directly under the shoulder can strain the shoulder joint; adjust your forearm position to ensure proper alignment and support for your upper body.