Side Plank Rotation
Expert Advice
Keep your hips elevated and your body in a straight line from head to heels to maintain proper form and maximize the exercise's effectiveness.
How-to-do Steps
- Begin in a side plank position, with one forearm on the ground and your body in a straight line.
- Stack your feet or place one in front of the other for stability.
- Extend your free arm towards the ceiling.
- Rotate your torso and thread your free arm under your body.
- Reverse the motion to return to the starting position.
- Perform the desired number of repetitions before switching sides.
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Muscles Worked
Side Plank Rotation primarily targets the Glutes, Shoulders, Abs, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes20%
Shoulders20%
Abs20%
Traps20%
Secondary
Chest10%
Quads10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Side Plank Rotation work?
Side Plank Rotation primarily targets the Glutes, Shoulders, Abs, Traps. Secondary muscles involved include Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Plank Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Side Plank Rotation suitable for beginners?
Side Plank Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
