Exercise guide
Side Plank Raise
- Intermediate
- Compound
- Timed hold
- Shoulders
- Upper legs
- Waist
The Side Plank Raise is a dynamic core exercise that targets the obliques, glutes, and shoulder stabilizers by moving the hips through a vertical range of motion. It builds lateral stability and functional strength more effectively than a static hold.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side with your forearm flat on the floor and your elbow positioned directly under your shoulder.
- Stack your feet on top of each other or stagger them (top foot in front) for better balance.
- Place your top hand on your hip or reach it toward the ceiling.
- Ensure your head, shoulders, hips, and heels are aligned in a straight line.
How to do it
- Exhale and drive your bottom hip away from the floor by contracting your obliques and glutes.
- Lift until your body forms a straight diagonal line from head to heels, pausing for a second at the top.
- Inhale as you slowly lower your hips back down until they lightly graze the floor.
- Maintain a controlled tempo, taking roughly two seconds for both the lifting and lowering phases.
Form checklist
- Keep the elbow directly under the shoulder to avoid unnecessary joint strain.
- Prevent the hips from rotating forward or backward; keep them stacked vertically.
- Maintain a neutral neck by looking straight ahead rather than down at your feet.
- Keep the chest open and avoid slouching the top shoulder forward.
Pro tips
- Focus on 'pinching' the bottom side of your waist at the top of the movement to maximize oblique recruitment.
- Press your entire forearm and palm into the floor to better engage the serratus anterior and stabilize the shoulder.
Make it harder
- Perform the raise with your top leg elevated (star plank raise) to increase glute medius activation.
- Hold a light dumbbell on your top hip to add external resistance to the lateral chain.
Frequently asked
- What muscles does the side plank raise work?
- The side plank raise primarily targets the abs, deltoids, and obliques, and also works the erector spinae, hip flexors, and quadriceps as secondary muscles.
- What equipment do you need for the side plank raise?
- The side plank raise requires no equipment — just your body weight.
- Is the side plank raise good for beginners?
- The side plank raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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