Exercise guide
Rainbow Side Plank
- Intermediate
- Compound
- Timed hold
- Shoulders
- Waist
The Rainbow Side Plank is a dynamic core exercise that enhances lateral stability and oblique strength by adding a vertical hip arc to a traditional side plank. It simultaneously challenges shoulder stability and the entire kinetic chain of the torso.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side and prop yourself up on your forearm, ensuring the elbow is directly beneath the shoulder.
- Stack your feet on top of each other or stagger them (top foot in front) for better balance.
- Lift your hips to create a straight line from your head to your heels, placing your top hand on your hip.
How to do it
- Inhale and slowly lower your bottom hip toward the floor in a controlled manner without touching the ground.
- Exhale and drive through your forearm to lift your hips as high as possible, forming an arch shape.
- Maintain a steady tempo of 2 seconds down and 1 second up.
- Complete the set on one side before switching to the opposite side.
Form checklist
- Keep the supporting elbow stacked directly under the shoulder to avoid joint strain.
- Ensure your chest remains open and your shoulders stay stacked vertically.
- Keep your glutes engaged to prevent your hips from drifting backward.
- Maintain a neutral neck by looking straight ahead rather than at your feet.
Pro tips
- Think about pulling your bottom ribs toward your hip bone at the peak of the movement to maximize oblique contraction.
- Actively push the floor away with your forearm to engage the serratus anterior and stabilize the shoulder blade.
Make it harder
- Extend your top arm toward the ceiling while holding a light dumbbell.
- Perform the hip dip while keeping the top leg lifted in a 'star' position.
Frequently asked
- What muscles does the rainbow side plank work?
- The rainbow side plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the rainbow side plank?
- The rainbow side plank requires no equipment — just your body weight.
- Is the rainbow side plank good for beginners?
- The rainbow side plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
- Battling Ropes Half KneelingIntermediate · abs, biceps, deltoids, obliques, and pectorals
- Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals