Elevated Forearm Side Plank Rotation
Intermediate
Also known as: Incline Forearm Plank Rotation
Expert Advice
Let your ribs and pelvis turn together. Rotating only your shoulders while your feet stay planted concentrates the twist in your lower back.
How-to-do Steps
- Rest both forearms on a box, step, sturdy chair, or sturdy table edge.
- Step your feet back hip-width apart, keeping your body straight from head to heels.
- Shift onto your left forearm and pivot your feet, turning your chest to the right.
- Reach your right arm upward, keeping your hips lifted and shoulders stacked.
- Return your right forearm to the support, then repeat toward the left.
- Continue alternating sides, counting each side opening as one repetition.
Common Mistakes
- Supporting shoulder collapsesFix: press your forearm firmly into the support to lift your chest.
- Hips sag during transitionsFix: tighten your abdomen and glutes before changing sides.
Coach Cues
Push through your forearmTurn ribs and hips togetherReach toward the ceiling
Short reminders to keep in mind during every set.
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Muscles Worked
Elevated Forearm 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
Abs70%
Secondary
Shoulders10%
Glutes10%
Chest5%
Quads5%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Changing to one-forearm support requires balance and trunk control throughout each rotation.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Frequently Asked Questions
What muscles does Elevated Forearm Side Plank Rotation work?
Elevated Forearm Side Plank Rotation primarily targets the Abs. Secondary muscles involved include Shoulders, Glutes, Chest, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Elevated Forearm 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 Elevated Forearm Side Plank Rotation suitable for beginners?
Elevated Forearm 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 Elevated Forearm Side Plank Rotation?
Supporting shoulder collapses: press your forearm firmly into the support to lift your chest. Hips sag during transitions: tighten your abdomen and glutes before changing sides.
