Bodyweight

High Side Plank

High Side Plank improves stability and strength, particularly in the core. It engages shoulders and hips while managing to balance on one hand and side foot. An ideal exercise for enhancing balance, underlying strength, and overall body stability.

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High Side Plank instructions

Step-by-step instructions

Start by lying on your side, legs straight and stacked on top of each other.

Support your upper body by placing your lower forearm on the ground, elbow directly underneath your shoulder.

Raise your hips off the ground, creating a straight line from your head to your feet.

Hold this position for the programmed duration, while breathing normally.

Switch to the other side and repeat.

Start by lying on your side, legs straight and stacked on top of each other.

Support your upper body by placing your lower forearm on the ground, elbow directly underneath your shoulder.

Raise your hips off the ground, creating a straight line from your head to your feet.

Hold this position for the programmed duration, while breathing normally.

Switch to the other side and repeat.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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