ComboObliquesCoreShouldersGlutes
Side Plank [Hand in Air]
The Side Plank with the top arm extended overhead is the most challenging side plank variation, maximizing the lateral stability demand on the obliques and shoulder.
Equipment: None
![Side Plank [Hand in Air] - Photo 1](/airo-assets/images/exercises/side-plank-hand-in-air/photo-1)
![Side Plank [Hand in Air] - Photo 2](/airo-assets/images/exercises/side-plank-hand-in-air/photo-2)
![Side Plank [Hand in Air] - Photo 3](/airo-assets/images/exercises/side-plank-hand-in-air/photo-3)
![Side Plank [Hand in Air] - Photo 4](/airo-assets/images/exercises/side-plank-hand-in-air/photo-4)
![Side Plank [Hand in Air] - Photo 5](/airo-assets/images/exercises/side-plank-hand-in-air/photo-5)
![Side Plank [Hand in Air] - Photo 6](/airo-assets/images/exercises/side-plank-hand-in-air/photo-6)
![Side Plank [Hand in Air] - Photo 7](/airo-assets/images/exercises/side-plank-hand-in-air/photo-7)
![Side Plank [Hand in Air] - Photo 8](/airo-assets/images/exercises/side-plank-hand-in-air/photo-8)
![Side Plank [Hand in Air] - Photo 9](/airo-assets/images/exercises/side-plank-hand-in-air/photo-9)
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Step-by-step instructions
- 1
Lie on your right side with your right hand flat on the floor.
- 2
Stack your feet or stagger them for balance.
- 3
Press through your right hand to lift your hips, forming a straight line from head to feet.
- 4
Extend your left arm straight up toward the ceiling.
- 5
Keep your core tight, your hips lifted, and your body in one straight line.
- 6
Hold for the prescribed time, then switch sides.
Notes
Reaching the top arm toward the ceiling increases the balance challenge. Keep your hips from rotating — the goal is to stay perfectly stacked from head to toe.
Muscles worked
ObliquesCoreShouldersGlutes
Photography by
