How to do Hand Side Plank
On the floorHoldBoth sidesAdvanced
Hand Side Plank is a on the floor stretch for your triceps, obliques and shoulders. Do it on one side, then switch.
Step by step
- 1Lie on your side with legs extended and feet stacked.
- 2Place your bottom hand under your shoulder, palm flat.
- 3Straighten your bottom arm and lift your hips off the floor, forming a straight line from head to heels.
- 4Raise your top arm toward the ceiling and hold.
What you should feel
Let your body make one long line.
Form tips
- Ensure your supporting arm is directly under your shoulder. Keep your hips lifted and aligned with your body.
- Feel the strength along your left side.
- Breathe slowly… steady and calm.
Make it easier
If your wrist complains, lower your bottom knee to the floor for support.
Coming out of it
On your next exhale… lower your hips… and rest on the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Hand Side Plank with a coach
In BendEase, a voice coach talks you into Hand Side Plank, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your triceps and obliques.
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