# Side Plank Raise - Canonical: https://fitwill.app/exercise/7829/side-plank-raise/ - Media ID: 7829 - Primary muscle: Obliques - Body part: Core - Equipment: Exercise Mat - Video: https://fitwill.app/videos/7829/side-plank-raise.mp4 ## Description The Side Plank Raise is a dynamic version of the classic side plank. Instead of simply holding a static position, you support your body on one hand or forearm with your feet stacked, then repeatedly lower your hip toward the floor and drive it back up toward the ceiling. That controlled dipping and lifting motion turns an isometric hold into a moving exercise, which challenges the side of your waist through a fuller range of motion. This movement primarily targets the obliques, the muscles running along the sides of your trunk that负责 side bending, rotation, and resisting unwanted twist. Because you are holding yourself up on one arm, your shoulders, especially the stabilizers around the working shoulder, and your glutes and hips also work hard to keep your body in a straight line. The quadratus lumborum and deep core muscles contribute heavily to keeping the pelvis controlled as it moves up and down. The Side Plank Raise is useful for anyone who wants stronger, more resilient lateral core muscles. It shows up in athletic training for sports that involve change of direction, throwing, or contact, and it is equally valuable for general training because lateral core strength supports the spine during everyday tasks like carrying groceries on one side or picking things up off to the side. People rehabbing or preventing lower back discomfort often use controlled versions of this pattern, though anyone with acute pain should clear it with a professional first. Setup matters more than speed here. Your supporting elbow or hand should sit directly under your shoulder, your feet should be stacked or staggered, and your body should form one long line from head to heels before you begin moving. If your supporting arm drifts forward or your hips sag, the shoulder and lower back take stress they are not positioned to handle. A firm surface or exercise mat under your arm and feet makes the position much more comfortable and lets you focus on the movement instead of bracing against a hard floor. To execute it well, brace your core as if bracing for a light push, then lower your hips a few inches toward the floor with control and lift them back up by squeezing the side of your waist and the top glute. The lift should come from your trunk, not from shrugging your shoulder or pushing your head forward. Move smoothly and keep the range honest: a controlled dip of a few inches with a strong squeeze at the top beats a sloppy, bouncy drop toward the floor. Common use cases include core finishers after strength training, warm-up activation for lower body or lifting days, and programming for better midline control. If the straight-arm version bothers your wrist, drop to your forearm, which shortens the lever slightly and usually feels more comfortable while training the same muscles. ## Instructions 1. Lie on your side on an exercise mat with your legs fully extended and one foot stacked on top of the other. 2. Place your lower hand flat on the mat directly under your shoulder, or drop to your forearm if you prefer a shorter lever, and extend your top arm along your side or rest it on your top hip. 3. Push through your hand and the side of your bottom foot to lift your hips off the floor until your body forms a straight line from head to heels. 4. Brace your core and squeeze your glutes before starting the movement so your trunk moves as one solid piece. 5. Inhale as you slowly lower your hips a few inches toward the floor, keeping your shoulder stacked over your supporting hand the whole time. 6. Exhale and drive your hips back up toward the ceiling by contracting the obliques on your lower side and the glute of your top leg. 7. Pause briefly at the top with your body in a straight line, squeezing the side of your waist rather than just hanging on your arm. 8. Repeat the lowering and lifting motion for your target number of repetitions, keeping the tempo smooth and avoiding any bounce at the bottom. 9. When finished, lower your hips to the mat with control, roll onto your other side, and complete the same number of repetitions on the opposite arm. ## Tips & Tricks - Check your supporting hand position before every set: if it creeps forward of your shoulder, the shoulder joint takes the load instead of your core, so reset it directly underneath each time. - The most common mistake is dipping the hips only a tiny bit while shrugging the supporting shoulder up to the ear; keep that shoulder packed down and let the trunk actually travel. - If your top hip drifts backward as you tire, you are twisting instead of moving straight up and down; film one set from the front to see whether your body stays in a single plane. - Wrist discomfort in the straight-arm version is a signal to switch to the forearm variation, not to push through with a bent-back wrist. - Squeeze your top glute deliberately at the top of each raise; this keeps the pelvis level and makes the obliques finish the lift instead of the hip flexors. - Keep your neck neutral by looking straight ahead rather than down at your feet, which helps your whole spine stay in one line. - A staggered stance, with the top foot placed on the floor just in front of the bottom foot, gives you a wider base if the stacked-feet version feels unstable. - Slow the lowering phase to two or three seconds; the dip toward the floor is where most of the oblique work happens, and rushing it turns the set into a momentum exercise. ## Frequently Asked Questions ### Which muscles does the Side Plank Raise work the most? The obliques on your lower side do the bulk of the work as they lower and lift your hips. Your deep core, glutes, hips, and the stabilizing muscles of the supporting shoulder assist throughout. ### Should I do the Side Plank Raise on my hand or my forearm? Both are valid. The straight-arm version matches the setup shown with the palm on the floor, while the forearm version is easier on the wrist and slightly more stable, so start there if you are new to the movement. ### How is the Side Plank Raise different from a regular side plank hold? A side plank hold is isometric, meaning your hips stay locked at one height. The raise adds a repeated dip and lift, so the obliques work through a range of motion instead of just resisting gravity statically. ### How low should I lower my hips during the Side Plank Raise? Lower only a few inches, or until you feel the side of your waist loading without your hips sagging or your shoulder collapsing. The exact depth matters less than keeping your body in one straight plane. ### Why does my supporting shoulder hurt during this exercise? That usually means your hand has drifted out from under your shoulder or you are sagging into the joint. Reset the hand directly beneath the shoulder, push the floor away, and lighten the range of motion. ### How many repetitions of the Side Plank Raise should I do? Eight to fifteen controlled raises per side is a solid working range for most people. Stop the set when your hips start twisting or sagging, since quality matters more than the rep count. ### Can beginners do the Side Plank Raise? Yes, with modifications. Bend both knees and perform the raise from a kneeling side plank, which shortens the lever considerably, then progress to the full leg-extended version once you can hold a straight line comfortably. ### What can I use instead of the Side Plank Raise if I do not have a mat or floor space? A standing side bend or a suitcase carry trains the obliques with less demand on the shoulder and wrist. Any flat, firm surface works for the raise itself; a mat is for comfort, not a requirement. ### Should I feel the Side Plank Raise in my lower back? You may feel muscular effort along the side of your trunk, which is normal, but sharp lower back discomfort is not. If that happens, reduce the range, squeeze your glutes harder, and make sure your hips are not dropping below a straight body line.