Side Plank One Arm Lift
The side plank one arm lift is an advanced core exercise targeting the obliques through a rotational movement from a lateral plank position. Threading the arm under the body increases oblique and shoulder engagement while maintaining lateral stability.
How to do it
- Start in a side plank position, resting on your right forearm with your body forming a straight diagonal line.
- Extend your left arm straight toward the ceiling.
- Keeping your hips elevated, lower your left arm down and thread it underneath your body.
- Return your left arm back to the raised position.
- Repeat for the desired number of repetitions before switching sides.
Form cues
- Keep your hips lifted high throughout the entire movement.
- Stack your feet or stagger them slightly for better balance.
- Engage your core to prevent your lower back from sagging.
- Move with control as you thread your arm underneath your torso.
- Keep your gaze fixed forward or down to protect your neck.
Breathing: Inhale as you reach your arm toward the ceiling, and exhale slowly as you thread your arm underneath your body.
Common mistakes
- Sagging hips reduce oblique engagement and put unnecessary stress on the shoulder joint.
- Rushing through the threading motion relies on momentum rather than core strength.
- Rotating too far forward turns the side plank into a regular plank and misses the obliques.
Muscles worked
Primary: obliques. Secondary: abs, shoulders, glutes.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps per side, rest 60 s
Lose weight
3 sets × 8–10 reps per side, rest 45 s
Build muscle
3 sets × 6–8 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have an existing shoulder or wrist injury, ease off or choose a gentler option.
- If you feel sharp pain in your lower back or obliques, stop the movement immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my shoulder hurts during this exercise?
Check that your elbow is positioned directly beneath your shoulder. If discomfort persists, ease off and switch to a simpler side plank variation.
How can I make this exercise easier if I keep losing my balance?
Try staggering your feet so the top foot is placed in front of the bottom foot on the floor for a wider base of support.
How often can I practice the side plank one arm lift?
You can include this exercise 2 to 3 times per week as part of your regular core or full-body routine.