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Side Plank Plus

Step by step instructions, muscle activation and variants for the Side Plank Plus.

MediumObliques

About this exercise

The side plank plus adds a hip-raise pulse to the standard side plank, further challenging the obliques and lateral core stability. By dipping and then driving the hips back up, the working oblique goes through a short range of motion under continuous tension, making this a more dynamic anti-lateral-flexion exercise.

How to Perform

  • Lie on your side and prop yourself up on your forearm, keeping your elbow directly beneath your shoulder
  • Stack your feet and lift your hips so your body forms a straight line from head to feet
  • Allow your hips to lower slightly toward the floor in a controlled dip
  • Drive your hips back up forcefully, pushing them slightly higher than the starting position
  • Return to the neutral starting line and repeat for the desired reps
  • Switch sides and perform the same number of repetitions

Muscle Activation

Primary
Obliques
Secondary
GlutesCore

About the Side Plank Plus

The Side Plank Plus is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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