ComboObliquesCoreShouldersGlutes
Side Plank/Fingers on Floor
The Side Plank with fingers on the floor is the foundational side plank variation, building lateral core strength and shoulder stability.
Equipment: None
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Step-by-step instructions
- 1
Lie on your right side with your right hand flat on the floor, fingers spread for stability.
- 2
Stack your feet or stagger them for balance.
- 3
Press through your right hand to lift your hips off the floor, forming a straight line from your head to your feet.
- 4
Keep your core tight and your hips lifted — do not let them sag toward the floor.
- 5
Hold for the prescribed time, then switch sides.
Notes
Keep your body in one straight line — avoid letting your hips drop or rotate. Look straight ahead or slightly upward to keep your neck neutral.
Muscles worked
ObliquesCoreShouldersGlutes
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