Alternating Side Plank Rotation
Intermediate
Also known as: Alternating Forearm Side Plank Rotation
Expert Advice
Turn your rib cage and pelvis together, letting your feet pivot with you. Keeping your feet planted can force the rotation into your lower back.
How-to-do Steps
- Place your forearms on the floor, elbows under shoulders and feet hip-width apart.
- Extend your legs and lift your hips into a straight forearm plank.
- Rotate onto your right forearm and foot edges, turning your chest to the left.
- Raise your left arm toward the ceiling, keeping your hips lifted.
- Return your left forearm to the floor and face your chest downward.
- Repeat on the opposite side, alternating sides and counting each side rotation as one repetition.
Common Mistakes
- Supporting shoulder shrugsFix: press your forearm into the floor and keep your neck long.
- Hips sag during transitionsFix: squeeze your glutes and keep your waist lifted.
Coach Cues
Shoulder over elbowTurn as one unitKeep your waist lifted
Short reminders to keep in mind during every set.
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Muscles Worked
Alternating Side Plank Rotation primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs55%
Secondary
Shoulders20%
Glutes10%
Traps5%
Chest5%
Quads5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Alternating single-forearm support requires trunk strength, balance, and controlled whole-body rotation.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Alternating Side Plank Rotation work?
Alternating Side Plank Rotation primarily targets the Abs. Secondary muscles involved include Shoulders, Glutes, Traps, Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Alternating Side Plank Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Alternating Side Plank Rotation suitable for beginners?
Alternating Side Plank Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Alternating Side Plank Rotation?
Supporting shoulder shrugs: press your forearm into the floor and keep your neck long. Hips sag during transitions: squeeze your glutes and keep your waist lifted.
