Side Plank with Rotation

About This Exercise

A dynamic side plank variant with a controlled thread-the-needle rotation — the obliques resist collapse during the rotation phase and drive the return. Adds movement under load to the static side plank, training rotational anti-collapse capacity used on uneven trail surfaces and technical scrambling.

1Setup

Lie on your side, propped up on the forearm directly under the shoulder. Stack the feet, with the bottom leg slightly bent for stability if needed. Top arm extended toward the ceiling.

2Execution

Lift the hips off the floor into a side plank position. Rotate the torso under the body, threading the top arm through the gap between the floor and your trunk. Pause briefly, then reverse the rotation, returning to the start position with the top arm extended toward the ceiling. Complete all reps on one side, then switch.

Pro Tips

• Hips stay high throughout — do not let them sag during the rotation
• Move slowly and with control — the rotation is the work, not a momentum swing
• Bottom-side oblique is what holds you up; top-side oblique drives the rotation
• For runners: trains the rotational anti-collapse capacity needed on uneven and off-camber terrain