About this exercise
A dynamic core exercise that transitions between a front plank and a side plank, targeting the entire core from multiple angles. The rotation increases demand on the obliques while challenging shoulder stability throughout.
Front Plank to Side Plank
Step by step instructions, muscle activation and variants for the Front Plank to Side Plank.
MediumCore
How to Perform
- Begin in a forearm plank position with your elbows directly beneath your shoulders and your body in a straight line
- Engage your core and keep your hips level
- Rotate your body to one side, stacking your feet and raising the top arm toward the ceiling to enter a side plank
- Hold the side plank briefly, maintaining a straight body line from head to feet
- Rotate back to the front plank position with control
- Repeat the rotation to the opposite side
- Continue alternating sides for the full set
Muscle Activation
Primary
Core
Secondary
AbsFront shouldersObliques
Common Mistakes
Common mistakes content is coming soon.
About the Front Plank to Side Plank
The Front Plank to Side Plank 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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