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Obliques · Advanced

Star Plank

Advanced side-plank hold with top-leg abduction, increasing lateral-core, shoulder, and hip stability demands.

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Star Plank demonstration

Exercise overview

Training details

ObliquesCoreShouldersGlutesAbductors

Equipment

Bodyweight

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Set up in a straight-leg side plank with the support arm beneath the shoulder.
  2. 02Press the floor away and lift the hips into a straight line.
  3. 03Raise the top leg and extend the top arm upward to form a star.
  4. 04Keep the shoulders and pelvis stacked without sagging or rolling back.
  5. 05Lower the arm and leg under control, exit safely, and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSide PlankRelated variationElbow to Knee Side Plank CrunchRelated variationKettlebell Bottoms Up Side PlankRelated variationSide Bridge (bent knee)Related variationSide Bridge (knee tuck)Related variationSide Bridge with Arm Leg Swing

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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