Star Side Plank
Star Side Plank
A high-level side plank progression where you lift the top leg and arm into a “star,” increasing lateral core demand, hip stability, and balance.
Muscles Targeted
Obliques, quadratus lumborum, glute med/min, lateral hip stabilizers, shoulder stabilizers.
Key Benefits
- High-level lateral core endurance
- Builds hip stability and pelvic control
- Challenges balance and coordination
- Great progression from standard side planks
Equipment Needed
None. A mat is optional for comfort.
How to Perform Star Side Plank
- Set up in a full side plank with elbow under shoulder.
- Lift hips so your body forms a straight line from head to feet.
- Raise the top leg to hip height (or slightly above) with control.
- Reach the top arm overhead to form the “star” shape.
- Hold steady—avoid sagging or rotating.
Programming Options
- 15–30 second holds
- 2–4 sets per side
- Rest 45–90 seconds between sets
Why This Variation Works
By lifting the top leg, you remove the “stacked feet” stability and force the lateral core and glutes to keep the pelvis level against gravity.
When to Use It
Later-stage strength, athletic prep, and advanced core circuits—especially for runners and field/court athletes.
Frequently Asked Questions
What if I can’t keep my hips stacked?
Lower the top leg or use a standard side plank first. Quality beats difficulty.
Where should I feel this?
Mostly in the side of the trunk (obliques/QL) and the top glute/hip.
Can I bend the top knee?
Yes—bending the knee can make the leg lift more manageable while you build control.