Side Plank Lift Against Wall

Muscles worked

Setup

1. Lie on your side with your back, glutes, and heels pressed firmly against a flat wall.
2. Prop yourself up on your bottom forearm, ensuring the elbow is positioned directly underneath your shoulder.
3. Stack your feet with the heels touching the wall, or place the top foot slightly in front for added balance.
4. Engage your core and ensure your head is in line with your spine, touching the wall.

How to do it

1. Exhale as you drive your bottom hip off the floor, lifting your torso until your body forms a straight line from head to heels.
2. Maintain constant contact with the wall with your shoulder blades and glutes to prevent any forward rotation.
3. Inhale as you slowly lower your hip back down to lightly graze the floor, maintaining control throughout the descent.
4. Perform the movement with a controlled tempo: 2 seconds to lift, a 1-second pause at the top, and 2 seconds to lower.

Form checklist

• Keep the elbow stacked directly under the shoulder to avoid joint strain.
• Ensure the back of the head, shoulders, and heels stay in contact with the wall at all times.
• Avoid letting the hips sag or the top shoulder roll forward toward the floor.
• Keep the neck neutral and gaze forward, not down at your feet.

Pro tips

• Actively 'push the floor away' with your forearm to engage the serratus anterior and create more space for the obliques to contract.
• Squeeze the glute of the bottom leg at the peak of the lift to fully stabilize the pelvis and increase hip activation.

Make it harder

• At the top of the lift, perform a leg raise with the top leg, keeping the heel sliding against the wall.
• Slow the eccentric phase to 4 seconds to increase time under tension for the obliques.

Frequently asked

What muscles does the side plank lift against wall work?

The side plank lift against wall primarily targets the abs and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the side plank lift against wall?

The side plank lift against wall requires no equipment — just your body weight.

Is the side plank lift against wall good for beginners?

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

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