An isometric core exercise performed by propping up on one forearm, lifting the hips to maintain a straight line. It targets the obliques and transverse abdominis to build anti-lateral flexion stability.
Body Weight
2/5 • Beginner
Obliques
Lower Back, Shoulders
9
No
No
No
Small
Low
External Obliques, Internal Obliques
Rectus Abdominis, Transverse Abdominis
Glute Max, Glute Medius
Erector Spinae
Anterior Delts, Medial Delts
1-3 reps
30-90 seconds • Rest only long enough to transition and stabilize before switching sides.
Lie on your side with legs straight, stacking feet or placing the top foot slightly in front of the bottom one for better balance. Prop your body up onto your forearm, ensuring the elbow is directly beneath your shoulder.
Maintain controlled, continuous breathing throughout the entire isometric hold while keeping the abdominal brace strong.
1-T-0
Maintain a perfectly straight line from the ears through the shoulders, hips, and ankles without allowing the hips to sag.
Not recommended; focus on maintaining strict form and holding time.
Elbow Side Plank, Lateral Plank, Single-Arm Plank
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