What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Plank Reach Through
The Side Plank with Rotation is a dynamic variation of the traditional side plank that incorporates controlled trunk rotation. It primarily targets the obliques and deep core muscles while also challenging shoulder and hip stability. It is widely used to improve rotational strength and core control.
Key Benefits
- Strengthens obliques and deep core muscles.
- Improves trunk rotational control.
- Enhances shoulder and hip stability.
- Progression from the Side Plank.
Instructions
- Position yourself laterally on the floor and support your elbow aligned with your shoulder
- Keep your knees extended and one foot on top of the other
- Lift your body, aligning your torso, hips, and knees, and hold an isometric position
- With your top arm, perform a rotation movement
Tips
- Avoid letting your hips drop lower than your torso and/or knees
- Do not misalign your elbow in relation to your shoulder
- Avoid using momentum or making abrupt movements, just stay still
Restrictions
Individuals with lower back pain should avoid excessive rotation and maintain core engagement throughout. Those with shoulder discomfort must ensure proper alignment and avoid overloading. People with disc herniation or spinal instability should perform only under supervision. Beginners should master the static side plank first.
Common Mistakes to Avoid
- Rotating too quickly without control.
- Letting the hips drop.
- Overloading the supporting shoulder.
Target Muscle
Primary
Secondary
