Side Plank Lateral Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Side Plank Lateral Raise is a compound bodyweight exercise that effectively targets the abs, with a particular focus on the obliques, while also engaging the shoulders and serratus anterior as secondary muscle groups. This exercise combines core stabilization with a lateral raise, making it a powerful move for building both core strength and shoulder stability. By maintaining an isometric hold in the side plank position, the obliques work to keep the body stable, while the lateral raise adds a dynamic element to challenge the shoulders and serratus anterior. No equipment is needed, making this an accessible and versatile exercise for various fitness levels.
How to Perform
Get into the Starting Position:
Begin by lying on your side on a mat, with your legs extended and stacked on top of each other.
Position your bottom elbow directly under your shoulder, with your forearm flat on the ground and perpendicular to your body.
Engage your core and lift your hips off the ground, forming a straight line from your head to your heels. Your body should be in a side plank position.
Stabilize and Prepare:
Ensure your hips are aligned and not sagging or arching.
Extend your top arm straight up towards the ceiling, keeping it in line with your shoulder. This will be your starting position for the lateral raise.
Perform the Lateral Raise:
Slowly lower your top arm down toward the floor, keeping it straight. Control the movement to avoid letting gravity do the work.
Once your arm is close to the floor (but not touching), pause briefly.
Lift the Arm Back Up:
Engage your shoulder muscles, particularly the deltoids and serratus anterior, and raise your arm back to the starting position. Keep the movement slow and controlled, focusing on the contraction in your shoulder and upper back.
Maintain Core Stability:
Throughout the movement, keep your hips lifted and your core engaged to maintain the side plank position. This will ensure that your obliques and other core muscles are constantly working to stabilize your body.
Repeat:
Complete the desired number of repetitions on one side.
Lower your body back to the mat to rest briefly before switching to the other side to perform the exercise on the opposite arm.
Switch Sides:
After completing the set on one side, switch to the other side, and repeat the exercise with your other arm to ensure balanced muscle development.
Cool Down:
Once you've completed all sets, gently lower your body to the mat and stretch your shoulders and core to release any tension.
Tips
Keep your movements slow and controlled to maximize muscle engagement.
Focus on breathing; exhale as you lift your arm and inhale as you lower it.
If you're new to the exercise, start with fewer repetitions and gradually increase as your strength improves.
How Not to Perform
Avoid Sagging Hips:
Mistake: Letting your hips sag or drop towards the floor during the side plank.
Correction: Keep your hips elevated and aligned with your body, maintaining a straight line from your head to your heels. This ensures the obliques and core muscles are fully engaged.
Don’t Overuse Momentum:
Mistake: Swinging your arm up and down using momentum rather than muscle control.
Correction: Perform the lateral raise in a slow and controlled manner. Focus on using your shoulder muscles, particularly the deltoids, to lift and lower your arm, rather than relying on momentum.
Avoid Twisting the Torso:
Mistake: Rotating or twisting your torso while performing the lateral raise.
Correction: Keep your torso stable and facing forward. The movement should come solely from your shoulder and arm, while your core remains engaged to maintain the side plank position.
Don’t Let Your Neck Drop:
Mistake: Allowing your neck to drop or crane forward, which can strain your neck muscles.
Correction: Keep your neck in a neutral position, in line with your spine. Avoid looking down or excessively up; your gaze should be forward and slightly upward.
Avoid Shoulder Shrugging:
Mistake: Shrugging your shoulder up towards your ear when lifting your arm.
Correction: Keep your shoulder down and away from your ear as you perform the lateral raise. This prevents unnecessary strain on the neck and focuses the work on your deltoid and serratus anterior muscles.
Don’t Rush the Reps:
Mistake: Performing the exercise too quickly, leading to poor form and reduced effectiveness.
Correction: Take your time with each repetition. Focus on the quality of the movement rather than speed. This will maximize muscle engagement and reduce the risk of injury.
Avoid Incorrect Elbow Position:
Mistake: Placing your bottom elbow too far out from your body or too far under, compromising your balance.
Correction: Ensure your elbow is directly under your shoulder in the side plank position. This provides a solid base of support and prevents strain on your shoulder joint.
Don’t Forget to Breathe:
Mistake: Holding your breath during the exercise, which can increase tension and reduce focus.
Correction: Maintain a steady breathing pattern—inhale as you lower your arm and exhale as you lift. Proper breathing helps maintain stability and focus throughout the exercise.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
