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Core and abs · Strengthening

Lateral plank with shoulder lateral elevation

Side plank with lateral shoulder elevation, 3 sets, hold 30 seconds per side

Illustration of the Lateral plank with shoulder lateral elevation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 30 seconds per side

Description: Assume a side plank position, supported on an forearm or hand, with the body well aligned from head to feet and the pelvis maintained at height. Slowly lift the free arm to the side, keeping the pelvis stable and avoiding dropping the hips. Hold the position for 30 seconds, then switch sides.

Tips: Contract the abdominal muscles to stabilize the trunk, keep your gaze straight ahead to avoid neck tension, and prevent the pelvis from sagging.

Progression: Gradually increase the hold duration by 10-second intervals as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Side plank supported on forearm or hand, body aligned
Clinical goal
Strengthen abdominal muscles and improve trunk stability
Also known as
side plank with arm lift, lateral plank with shoulder elevation, side support with arm raise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.