Alternating Side Plank Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Alternating Side Plank is a bodyweight exercise that works your triceps, deltoids, obliques, rear deltoids, front deltoids and side deltoids.

Alternating Side Plank is a great moderate move. When done correctly, it can effectively target your arms, core, shoulders, upper body and waist.

It requires no equipment to do.

Alternating Side Plank

How to do Alternating Side Plank

Exercise

From a full plank position, shift your weight over to one side and rotate your body so that you can raise your arm. Return controlled to plank and repeat on the other side.

Illustrated Guide

Learn how to do alternating side plank from this step-by-step illustrations:

Alternating Side Plank 1
Alternating Side Plank 2
Alternating Side Plank 3
Alternating Side Plank 4

Muscles Worked

The muscles used for alternating side plank may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for alternating side plank are:

Primary Muscles

  • Triceps
  • Deltoids
  • Obliques
  • Rear Deltoids
  • Front Deltoids
  • Side Deltoids

Synergyst Muscles

  • Upper Pecs

Frequently Asked Questions

What muscles does Alternating Side Plank work?
Alternating Side Plank works triceps, deltoids, obliques, rear deltoids, front deltoids, side deltoids.
What is Alternating Side Plank good for?
Alternating Side Plank is beneficial for conditioning and to strengthen. It works the best for arms, core, shoulders, upper body and waist, as it works triceps, deltoids, obliques, rear deltoids, front deltoids, side deltoids. Alternating Side Plank is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Alternating Side Plank a good exercise?
Alternating Side Plank is a popular bodyweight exercise for triceps, deltoids, obliques, rear deltoids, front deltoids, side deltoids.

Training, Progressions and Regressions

Interested in how to improve your Alternating Side Plank faster?

Alternating Side Plank Training and Progressions

Standards and Averages

Wonder how do others perform in Alternating Side Plank and how should you?

Alternating Side Plank Standards and Averages

Alternatives

Wonder how to work the same muscles with other exercises?

Alternating Side Plank Alternatives

Variations

Wonder how to make Alternating Side Plank either easier or more challenging?

Alternating Side Plank Variations

Discover more

Classification

Type(s) Bodyweight, Calisthenic, Strength
Muscles Worked Triceps Brachii, Deltoids, Obliques, Lateral Deltoids, Anterior Deltoids, Posterior Deltoids, Pectoralis Major
Difficulty Level(s) Moderate
Equipment No Equipment
Location At Gym, At Home, Outdoor
Major Exercise Plank

Muscles Worked

Target muscle(s) Triceps, Deltoids, Obliques, Rear Deltoids, Front Deltoids, Side Deltoids
Synergyst muscle(s) Upper Pecs

Related exercises

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