Hold a side-plank while extending the top arm and top leg outward to form a star, placing demand on the obliques and lateral core muscles. Maintain a straight line from shoulders to feet throughout the hold.
How to do the Side Plank (Star)#
- Lie on your side and place your bottom forearm on the ground with the elbow under the shoulder and your legs stacked.
- Press through the forearm and lift your hips so your body forms a straight line from head to heels.
- Reach your top arm up or slightly back and lift your top leg until they are roughly level with your torso to create the star shape.
- Keep your ribs pulled in, hips elevated, and breathe steadily for the chosen duration.
- Lower your hips and limbs with control and switch sides.
Muscles worked#
- Primary: Obliques, Abs, Abductors
- Secondary: Glutes, Side delts
Common mistakes#
- Hips sagging toward the floor.
- Rotating the torso forward or backward instead of keeping it stacked.
- Letting the top leg drop instead of lifting it.
- Shrugging the supporting shoulder up toward the ear.
- Holding your breath during the hold.
