Feet-Elevated Left Side Plank 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Feet-Elevated Left Side Plank is a challenging core exercise that primarily targets the abs while engaging the obliques as a secondary muscle group. Performed using only bodyweight, this exercise involves supporting the body on the left forearm while elevating the feet on a stable surface, creating an increased demand on core stability and balance. The elevated position intensifies the activation of the abdominal muscles, enhances lateral core strength, and improves overall body control, making it an effective exercise for building a strong, stable midsection.
How to Perform
Place your left forearm on the floor, ensuring the elbow is directly under the shoulder and the forearm is parallel to your body.
Stack your left foot on top of your right foot, then place both feet on a stable elevated surface such as a bench or step.
Engage your core by drawing your belly button toward your spine and tightening your abdominal muscles.
Lift your hips so your body forms a straight line from your shoulders to your feet, keeping the spine neutral.
Keep your right arm either resting along your side or extended upward for balance.
Hold this position while maintaining controlled breathing, keeping the hips lifted and the core engaged.
Focus on pressing through your left forearm and activating your obliques to stabilize your body.
Maintain the position for the desired duration, then slowly lower your hips and rest before repeating or switching sides.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hips lifted and aligned with your shoulders to maintain proper form.
Engage your core throughout the exercise to maximize ab activation.
Avoid letting your lower back sag to prevent strain and injury.
Press firmly through your forearm for stability and support.
Maintain controlled breathing to help with endurance and focus.
Keep your neck neutral, avoiding tilting or craning the head.
Focus on activating the obliques to enhance lateral core strength.
Ensure your feet are securely positioned on the elevated surface to prevent slipping.
Start with shorter hold times and gradually increase as your strength improves.
Keep your body in a straight line from shoulders to feet without twisting.
How Not to Perform
Do not let your hips sag toward the floor, as it reduces core engagement and strains the lower back.
Do not arch or twist your spine, which can cause injury and take focus away from the abs.
Do not lift your shoulders toward your ears, which creates tension in the neck and traps.
Do not rest your body weight on your knees or other joints instead of your forearm.
Do not hold your breath, which can reduce stability and endurance.
Do not place your feet on an unstable surface, increasing the risk of slipping or falling.
Do not let your body rotate forward or backward, which reduces oblique activation.
Do not extend the hold beyond your control, which can compromise form and effectiveness.
Do not move your supporting arm, as it decreases stability and core engagement.
Do not drop your head or look downward excessively, which strains the neck.
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.
