Plank Lateral Raise
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The plank lateral raise is a bodyweight core exercise that combines a standard plank hold with a single-arm lateral raise. It challenges the core, obliques, and shoulder stabilizers while demanding full-body tension to resist rotation. Use it to build anti-rotation strength and shoulder stability at the same time.
How to do the Plank Lateral Raise
- 1Set up in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
- 2Brace your core, squeeze your glutes, and keep your body in a straight line from head to heels.
- 3Shift your weight slightly onto your left hand without allowing your hips to rotate or drop.
- 4Raise your right arm straight out to the side until it is parallel to the floor, keeping it in line with your shoulder.
- 5Pause for one second at the top with your hips level and your core tight.
- 6Lower your right hand back to the floor under control.
- 7Repeat for the desired number of reps, then switch sides and perform the same number of reps with your left arm.
Form tips
- Widen your foot stance a few inches if you struggle to keep your hips from rotating — a wider base makes balance easier while you learn the movement.
- Think about pushing the floor away with your planted hand to keep your shoulder stable throughout the raise.
- Move slowly on the way up and the way down; a controlled tempo forces the core to work harder than a fast, momentum-driven rep.
- Keep your gaze just ahead of your planted hand so your neck stays neutral rather than craning up or dropping toward the floor.
Common mistakes
- Rotating the hips as the arm raises — this transfers the work away from the core and defeats the anti-rotation purpose of the exercise. Keep both hip bones facing straight down throughout.
- Raising the arm too high — swinging the arm above shoulder height causes the lower back to arch and the torso to twist. Stop when the arm is parallel to the floor.
- Letting the hips sag — a dropped pelvis compresses the lumbar spine and removes tension from the abs. Re-brace and reset if your hips fall.
- Rushing through reps — momentum replaces muscle effort when you move too fast, reducing the stability challenge. Aim for a one- to two-second raise and a controlled lower.
- Holding the breath — bracing does not mean stopping your breath. Exhale as you lift the arm and inhale as you return it to the floor.
Frequently asked questions
What muscles does the plank lateral raise work?
The exercise primarily trains the core, including the rectus abdominis and obliques, which must resist rotation while you hold the plank. The shoulder and rotator cuff of the working arm are also loaded during the raise, and the glutes are engaged to keep the hips level.
How is the plank lateral raise different from a regular plank?
A standard plank is a static hold that trains core endurance. The lateral raise adds a dynamic, unilateral component that forces your core to resist twisting forces with every rep, making it a stronger stimulus for anti-rotation strength and shoulder stability.
How many reps and sets should I do?
Two to four sets of eight to twelve reps per side works well for most people. Because balance is a limiting factor, keep the rep range moderate and focus on quality rather than volume.
Can beginners do the plank lateral raise?
It is best suited to people who can hold a steady high plank for at least 30 seconds. If your plank form breaks down, spend a few weeks building basic plank endurance before adding the lateral raise.
Should I do the plank lateral raise on my knees?
A kneeling modification reduces the balance demand and can work as a starting point, but it also reduces the core challenge considerably. It is generally more productive to widen your foot stance in the full plank rather than dropping to your knees.
