The front plank to side plank is a dynamic core stability exercise that strengthens the deep abdominal muscles, obliques, transverse abdominis, shoulder stabilisers and gluteals. It challenges your ability to control rotation and maintain alignment while transitioning between positions. This movement is often prescribed to improve trunk stability for sport, enhance shoulder endurance and support lower back health.
- Begin in a high plank position with your hands directly under your shoulders and your legs extended behind you.
- Spread your fingers and press firmly through your palms to stabilise your shoulders.
- Keep your body in a straight line from head to heels, with your neck neutral and gaze slightly in front of your hands.
- Gently engage your core and squeeze your glutes to maintain a neutral spine.
- Shift your weight onto one hand and rotate your body to open into a side plank.
- Stack your shoulders and hips, keeping your supporting hand directly under your shoulder.
- Lift your top arm towards the ceiling and keep your hips elevated.
- Hold briefly with steady breathing and strong alignment.
- Rotate back through centre into a controlled high plank.
- Repeat on the opposite side, moving slowly and with control.
- Avoid letting your hips drop or your shoulders shrug during the transition.
- Complete repetitions as prescribed by your physiotherapist.