Push-Up To Side Plank

Muscles worked

Setup

1. Start in a high plank position with hands slightly wider than shoulder-width and feet hip-width apart.
2. Engage your core, glutes, and quads to create a rigid, straight line from your head to your heels.
3. Position your gaze slightly in front of your hands to maintain a neutral cervical spine.

How to do it

1. Inhale as you lower your chest toward the floor, keeping your elbows tucked at a 45-degree angle to your torso.
2. Exhale as you push back up to the starting position, then immediately shift your weight onto one hand.
3. Rotate your entire body as a single unit, reaching the opposite arm toward the ceiling and pivoting on the balls of your feet.
4. Return to the center plank with control and repeat the sequence, alternating the rotation side after every push-up.

Form checklist

• Prevent the hips from sagging or piking during both the push-up and the rotation.
• Ensure the supporting shoulder is stacked directly over the wrist during the side plank phase.
• Move the torso and hips simultaneously during the rotation to avoid spinal torsion.
• Keep the neck neutral by looking at the floor during the push-up and following your hand with your eyes during the plank.

Pro tips

• Actively 'push the floor away' during the side plank to maximize shoulder blade stability and serratus anterior engagement.
• Squeeze your glutes throughout the entire movement to provide a stable anchor for the rotation and protect the lower back.

Make it harder

• Perform a 'star' side plank by lifting the top leg toward the ceiling during the rotation phase.
• Slow the tempo to a 3-second descent on the push-up and a 3-second hold in the side plank position.

Frequently asked

What muscles does the push-up to side plank work?

The push-up to side plank primarily targets the abs, chest, glutes, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the push-up to side plank?

The push-up to side plank requires no equipment — just your body weight.

Is the push-up to side plank good for beginners?

The push-up to side plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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