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
Tags
core
strength
plank
upper body
full body
bodyweight
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