Side Plank With Feet Elevated
Side Plank With Feet Elevated
A lever-based progression that increases lateral chain loading by elevating the feet, forcing stronger anti-sag control through the trunk and hips.
Muscles Targeted
Obliques, quadratus lumborum, glute med/min, shoulder stabilizers.
Key Benefits
- Increases lateral core demand via longer lever
- Builds hip stability and alignment control
- Excellent progression for advanced athletes
- Scales by changing bench height or adding load
Equipment Needed
Bench/box/step (plus a mat for elbow comfort).
How to Perform Side Plank With Feet Elevated
- Place feet on a stable elevated surface.
- Set up in a side plank with elbow under shoulder.
- Lift hips into a straight line from head to ankles.
- Hold without letting the hips drop toward the floor.
- Switch sides and repeat.
Programming Options
- 20–45 second holds
- 2–4 sets per side
- Progression: add a dumbbell on the top hip
Why This Variation Works
Elevating the feet increases the torque on the trunk and hips, forcing stronger anti-lateral-flexion control throughout the hold.
When to Use It
Advanced core finishers, lateral chain strength blocks, and return-to-sport programming once basic planks are effortless.
Frequently Asked Questions
How high should the bench be?
Start low (step height). Increase height only if you can keep perfect alignment.
Should I feel this in my shoulder?
Some shoulder fatigue is normal. If it’s sharp or pinchy, shorten holds or regress the variation.
Is staggering my feet allowed?
Yes—staggering improves stability. Stacked feet increases difficulty.