Side Plank Pose on Right Hand with Legs Together

How to do Side Plank Pose on Right Hand with Legs Together

1. 1Begin in a high plank pose with your wrists directly under your shoulders and your core firmly engaged.
2. 2Shift your weight onto your right hand and roll onto the outer edge of your right foot.
3. 3Stack your left foot directly on top of your right foot, flexing both ankles firmly to create a stable foundation.
4. 4Extend your left arm straight toward the ceiling, stacking your left shoulder directly over your right shoulder.
5. 5Press actively through your right palm and fingertips to lift out of the right shoulder joint while elevating your hips away from the floor.
6. 6Draw your tailbone slightly toward your heels and press your inner thighs together to form a straight line from crown to heels.
7. 7Turn your gaze upward toward your top fingertips, or keep it forward if that feels better on your neck.
8. 8Hold for several steady breaths, then lower your left hand and return smoothly to plank pose.

Benefits

• Strengthens the wrists, forearms, and shoulder stabilizer muscles.
• Tones the lateral abdominal wall, especially the obliques and transverse abdominis.
• Engages the gluteus medius and abductors to stabilize the pelvis.
• Improves lateral balance, spatial awareness, and full-body neuromuscular integration.
• Builds endurance and stability across the entire lateral fascial chain.

Common mistakes and cues

• Sagging hips

  Engage your bottom oblique and outer hip actively to lift the pelvis in line with your spine.

• Collapsing into the shoulder

  Press down firmly through the base of the right index finger and elevate through the armpit to protect the joint.

• Rolling top hip backward

  Stack your hips vertically by engaging your lower glute and keeping your pelvis squared forward.

• Hyperextending the bottom elbow

  Maintain a soft micro-bend in your right arm to keep the surrounding muscular sleeve engaged.

• Dropping the head

  Keep the back of the neck long by aligning your ears with your shoulders and spine.

Modifications and props

• Lower knee to floor

  Place your right knee down directly under your right hip for a grounded, supported lateral plank.

• Staggered feet

  Step your left foot to the floor just in front of your right foot to widen your base of support.

• Forearm variation

  Lower onto your right forearm with the elbow under the shoulder to eliminate wrist pressure.

• Hand on a block

  Place your right hand on a secure block against a wall to elevate your chest and reduce the wrist angle.

Cautions

• Acute wrist conditions

  Avoid the straight-arm variation if you have active carpal tunnel syndrome, tendonitis, or a wrist sprain.

• Rotator cuff injuries

  Skip this pose or work with the knee down if bearing weight on one shoulder causes pinching or pain.

• Late-stage pregnancy

  Practice a modified version with the bottom knee down to avoid excessive intra-abdominal pressure.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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