Side Plank With Rotation
Side Plank With Rotation
A powerful side plank progression that adds controlled rotation (“thread the needle”) to build anti-rotation strength, thoracic mobility, and shoulder stability in one drill.
Muscles Targeted
Obliques, quadratus lumborum, serratus anterior, scapular stabilizers, glutes.
Key Benefits
- Builds anti-rotation strength under movement
- Improves thoracic rotation control
- Challenges shoulder stability and endurance
- Great progression from standard side planks
Rotate through the upper back—avoid collapsing at the hips.
Equipment Needed
No equipment required. A mat is optional for comfort.
How to Perform Side Plank With Rotation
- Set up in a side plank with elbow under shoulder.
- Lift hips so your body forms a straight line.
- Reach the top arm up, then rotate and “thread” it under your torso.
- Return to the open position with control.
- Repeat for reps, then switch sides.
Programming Options
- 6–12 reps per side
- 2–4 sets
- Slow tempo (2 seconds in / 2 seconds out) for more control
When to Use It
Core circuits, warm-ups, thoracic mobility blocks, and later-stage rehab when you want rotation with stability.
Frequently Asked Questions
Should my hips move during the rotation?
Try to keep hips stacked and steady. If you’re rocking a lot, reduce the range or slow down.
Where should I feel this?
Mostly in the side of the trunk and the supporting shoulder. Mild upper-back effort is normal.
How do I make it easier?
Use a modified side plank (bottom knee down) and keep the rotation smaller.