Straight Arm Side Plank

Muscles worked

Setup

1. Start in a high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Shift your weight onto your bottom hand and rotate your body so you are facing the side.
3. Stack your top foot directly on top of your bottom foot, or stagger them for increased stability.
4. Extend your top arm straight toward the ceiling, creating a 'T' shape with your arms.

How to do it

1. Press firmly through your bottom palm to lift your hips until your body forms a straight line from head to heels.
2. Engage your glutes and brace your core tightly to prevent any rotation in the hips.
3. Maintain a steady, rhythmic breathing pattern throughout the hold; avoid holding your breath.
4. Hold for the prescribed duration, then slowly return to a high plank and repeat on the opposite side.

Form checklist

• Keep the bottom wrist stacked directly under the shoulder to ensure joint alignment.
• Maintain a straight line from the crown of your head through your heels; do not let the hips sag.
• Keep your neck neutral, looking straight ahead or up toward the top hand.
• Squeeze your shoulder blades together slightly to keep the chest open and prevent rounding forward.

Pro tips

• Actively push the floor away with your bottom hand to engage the serratus anterior and stabilize the shoulder complex.
• Imagine a string pulling your top hip toward the ceiling to maximize the contraction of the bottom-side obliques.

Make it harder

• Lift your top leg into the air (Star Plank) to significantly increase the demand on the gluteus medius and core stability.
• Incorporate a 'thread the needle' movement by reaching your top arm under your torso and then back toward the ceiling.

Frequently asked

What muscles does the straight arm side plank work?

The straight arm side plank primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the straight arm side plank?

The straight arm side plank requires no equipment — just your body weight.

Is the straight arm side plank good for beginners?

The straight arm 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 Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques