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.
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
Main muscles working (thicker lines)
Starting position
Set up in a straight-arm side plank with your hand under your shoulder and legs stacked.
Brace your abs and lift your hips into a straight line.
Raise your top arm toward the ceiling.
Lift your top leg as high as you can while keeping hips stacked.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.