How to do Elbow Side Plank
On the floorHoldBoth sidesAdvanced
Elbow 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 elbow under your shoulder with your forearm flat.
- 3Engage your core and lift your hips off the floor, forming a straight line from head to heels.
- 4Rest your top hand on your hip and hold the position.
What you should feel
Let your left shoulder stay strong and steady.
Form tips
- Keep your hips lifted and aligned with your body.
- Keep your breath slow and even.
- Lift your hips just a little… and stay.
Make it easier
If your wrist or shoulder is sore, lower onto your left forearm instead.
Coming out of it
On your next exhale… gently lower your hips to 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 Elbow Side Plank with a coach
In BendEase, a voice coach talks you into Elbow 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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