Front to Side Plank
Description
The front to side plank is a dynamic core exercise where you alternate between a forearm front plank and a forearm side plank, rotating your body to switch positions. It trains anti-extension (front plank) and anti-lateral-flexion (side plank) in one continuous movement, building well-rounded core strength.
Equipment Required
Front to Side Plank Instructions
- Begin in a forearm plank position — elbows under shoulders, body in a straight line, core braced.
- Hold the front plank for 2 to 3 seconds.
- Rotate your body to the right, lifting your right arm toward the ceiling and stacking your feet for a side plank on your left elbow.
- Hold the side plank for 2 to 3 seconds. Keep your hips lifted.
- Rotate back to the front plank position.
- Then rotate to the left side for a side plank on your right elbow.
- Continue alternating sides through the front plank.
- Perform for time (30 to 60 seconds) or for a target number of rotations.
Front to Side Plank Form & Visual
Front to Side Plank Benefits
- Trains anti-extension and anti-lateral-flexion in one movement
- Builds well-rounded core strength
- Develops shoulder stability through transitions
- Time-efficient core exercise
- No equipment needed
- Excellent for athletes
Front to Side Plank Muscles Worked
- Rectus abdominis (front plank)
- Obliques (side plank)
- Quadratus lumborum
- Transverse abdominis
- Anterior deltoid (transitions)
- Gluteus medius (side plank)
Front to Side Plank Variations & Alternatives
- Front Plank (static)
- Side Plank (static)
- Plank Jack
- Plank with Hip Dip
- Side Plank with Leg Raise
