Push Up to Side Plank Exercise Guide
Exercise Profile
- Target
- Obliques
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Obliques
- Secondary Muscles
- Glutes, Gluteus Medius, Deltoids, Rectus Abdominis, Tensor Fasciae Latae, Pectoralis Major, Gluteus Maximus, Deltoid Anterior, Iliopsoas, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Side Plank Push-up
Visualised Target Muscle Groups
Front
Back
How to: Push Up to Side Plank
- Start in a push-up position with your hands slightly wider than shoulder-width apart.
- Lower your chest to the floor as you would in a push-up.
- As you push back up, shift your weight to one side and rotate your body into a side plank position.
- Extend your top arm towards the ceiling and hold the position for a moment.
- Return to the starting position and repeat on the opposite side.
Common Mistakes
- Not keeping the body in a straight line during the plank.
- Allowing the hips to sag or rise too high.
- Holding the breath instead of breathing steadily.
Modifications
- Perform the exercise with knees on the ground for less strain on the back.
- Use an elevated surface for the hands if wrist pain occurs.
Tips
- Engage your core and glutes during the plank to maintain stability.
- Ensure your body forms a straight line from head to heels during the plank.
- Breathe steadily throughout the exercise.
Push Up to Side Plank Alternatives
Workout plans with Push Up to Side Plank
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
core
strength
plank
upper body
full body
bodyweight
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
