rotation · intermediate · single side
Side Plank Rotation
Also called: side plank thread the needle, side plank reach-through
Coaching cues
- Stack shoulder over elbow, feet stacked or staggered
- Lift the hips into one straight line
- Reach the top arm to the ceiling
- Thread it under your ribs, rotating the chest down
- Unwind and re-open without the hips dropping
Common mistakes
- Hips sagging toward the floor mid-rotation
- Rolling the whole body instead of rotating the trunk
- Holding the breath through the reach
Take care with: shoulder. Members who list these injuries never see this exercise in a program.
Easier: Bird Dog with Rotation