Against-Wall Lift Side-Plank
Strengthen your core! This side-plank variation adds a wall for balance and focuses on controlled hip lifts. Feel the burn!
The Against-Wall Lift Side-Plank mainly works the core, with help from the back and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Against-Wall Lift Side-Plank Muscles Worked
Primary
Obliques
Secondary
Deep Core (transverse abdominis); Boxer Muscle (serratus anterior); Hip Abductor (gluteus medius)
Against-Wall Lift Side-Plank Variations and Alternatives
How to do the Against-Wall Lift Side-Plank
Begin by positioning yourself next to a wall, lying on your side with your feet together and one forearm directly below your shoulder.
Push your forearm against the floor to raise your body so that it forms a straight line from your head to your feet.
Rest your other hand against the wall beside you for balance.
Keeping your core tight and your body straight, lower your hips towards the floor without touching it, then lift back up to the side plank position.
Perform a set number of repetitions on one side before switching to the other side.
Ensure that your movements are controlled and that your hips do not sag or rotate throughout the exercise.
Hold for a few seconds at the top of each lift for an isometric challenge.
Remember to keep your breathing steady throughout the exercise and always prioritize proper form over the number of repetitions to maximize effectiveness and prevent injury.
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Against-Wall Lift Side-Plank FAQs
What muscles does the Against-Wall Lift Side-Plank work?
The Against-Wall Lift Side-Plank mainly works the core, with help from the back and hip abductors (outer thighs). The main muscles are the obliques.
What equipment do you need for the Against-Wall Lift Side-Plank?
None. The Against-Wall Lift Side-Plank is a bodyweight exercise, so you can do it anywhere.
What are some Against-Wall Lift Side-Plank variations and alternatives?
Similar exercises include the Against-Wall Crunch, Against-Wall Front Plank, Towel Lateral Raise and Against-Wall Long Plank.
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