Side Plank with Rotation

Obliques, Core, ShouldersBodyweight

The rotating side plank develops the obliques, core, and shoulder girdle, building rotational stability without external weights.

How to do it

1Set up in a side forearm plank with your body forming a straight line from head to heels.

2Reach your top arm straight up, keeping your hips and shoulders stacked.

3Rotate your torso downward, threading your top arm underneath your body.

4Turn your shoulders until they are parallel to the floor without letting your hips drop.

5Rotate back to the starting side plank using your abdominal muscles.

Common mistakes

Sagging hips: Reduces target muscle engagement and puts unwanted bend in the spine.

Rotating hips along with shoulders: Takes the emphasis off the obliques.

Moving too fast without pausing at the end range.

Breathing

Inhale as you rotate open to the starting plank, and exhale as you thread under.

Make it harder or easier

To make it easier, drop your bottom knee to the floor for support.

To make it harder, perform the exercise from a straight arm or hold a light dumbbell.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.