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Exercise handout — move better, feel better.
Side Plank on Hand
Hold side plank with arm straight. Advanced exercise requiring elbow stability and full body control.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
25 sec
Reps / Time
60 sec
Rest
hold 15-40 seconds
Tempo
Step-by-Step Guide
Set up
- Lie on your side
- Place hand directly under shoulder
- Stack feet or stagger for balance
- Other arm on hip or reaching up
No image for this step. Follow the written instruction.
Step 1 of 5
Push up onto your hand
No image for this step. Follow the written instruction.
Step 2 of 5
Lift hips off ground
No image for this step. Follow the written instruction.
Step 3 of 5
Create straight line from head to feet
No image for this step. Follow the written instruction.
Step 4 of 5
Keep supporting arm straight
No image for this step. Follow the written instruction.
Step 5 of 5
Hold position steady
Breathing
- Breathe steadily
- Stay relaxed where possible
Form Cues
- Arm stays straight
- Hips stay lifted
- Straight body line
- Don't rotate forward or back
Common Mistakes to Avoid
- Hips dropping
- Rotating body
- Elbow bending
- Holding breath
Safety Information
Advanced exercise. Build up to this. Avoid if elbow is unstable or painful.
Progressions
Add hip dips, leg lifts, or longer holds
Regressions
Do on forearm instead or from knees
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.