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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Star Plank
Core / AbsAdvanced

Star Plank

A straight-arm side plank with the top arm and top leg raised to form a star shape. It challenges lateral core strength, hip abductors and balance.

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Primary muscles

  • Obliques
  • Transverse Abdominis

Secondary muscles

  • Gluteus Medius
  • Hip Abductors
  • Side Delts
  • Serratus Anterior
Sets
2–3
Duration
10–30 sec per side
Rest
30–60s

How to perform

Star Plank movement

Main muscles working (thicker lines)

Starting position

Set up in a straight-arm side plank with your hand under your shoulder and legs stacked.

  1. 1

    Brace your abs and lift your hips into a straight line.

  2. 2

    Raise your top arm toward the ceiling.

  3. 3

    Lift your top leg as high as you can while keeping hips stacked.

  4. 4

    Hold, then lower the leg and repeat on the other side.

Breathing: Breathe steadily throughout the hold.

Coaching tips

  • Hips stay lifted

  • Reach long through the top arm and foot

  • Stack everything

Common mistakes

  • Hips sagging as the leg lifts

  • Rolling forward

  • Bending the supporting elbow

Safety notes

  • Master a solid straight-arm side plank before lifting the top leg.

Details

Body parts
Core · Hips · Shoulders
Equipment
Bodyweight
Movement
Anti-Lateral Flexion · Balance
Exercise type
Bodyweight
Training goals
Strength · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Side PlankBeginner→

Similar Exercises

  • Push-Up to Side PlankBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.