Low Side Plank Star Hold Tutorial
Low Side Plank Star Hold is an advanced bodyweight core exercise performed on the forearm with the body facing sideways, one leg lifted and one arm reaching up. It challenges your abs, obliques, hips, and shoulder stability at the same time.
This move is ideal for intermediate to advanced trainees who want stronger side abs, better pelvic control, and improved balance. Because the top leg is lifted, your core has to work harder to keep the body steady.
Focus on long body alignment, steady breathing, and keeping the hips stacked rather than rotating forward or backward.
Benefits
- Builds strong and defined obliques
- Improves hip stability and balance
- Strengthens deep core muscles
- Challenges shoulder endurance
- Enhances body awareness and control
- Supports better posture
- Helps reduce side-to-side imbalances
Setup & Starting Position
Lie on your side on a firm surface with your legs extended straight. Place your bottom forearm on the floor, elbow directly under your shoulder, and forearm pointing forward. Your palm can be flat or lightly clenched.
Stack your feet so the bottom foot stays on the floor and the top foot rests directly above it. Engage your core and press the bottom forearm firmly into the ground.
Lift your hips so your body forms a straight line from head to heels. Once stable, raise the top leg straight up and extend the top arm toward the ceiling.
Setup tip: Before lifting the top leg, lock in your balance with both feet stacked and hips fully lifted.
How To Do Low side plank star hold (Step-by-step)
- Lie on your side with legs straight and feet stacked
- Place bottom forearm under the shoulder
- Lift hips into a low side plank
- Engage abs and glutes to stay aligned
- Lift the top leg straight upward
- Extend the top arm toward the ceiling
- Keep hips stacked and body long
- Breathe steadily while holding
- Hold for the planned time
- Lower with control and switch sides
Form Cues
- Elbow under shoulder
- Body in one straight line
- Hips stacked, not rolled
- Top leg long and active
- Press forearm into floor
- Neck neutral, eyes forward
Breathing & Bracing
Start by taking a calm inhale through your nose before lifting into the plank. Once in position, breathe slowly and evenly without holding your breath.
On each exhale, gently tighten your abs as if bracing for a light cough. This helps keep the ribs pulled down and the hips from sagging. Your belly should stay firm but not rigid.
A simple rhythm is inhale for 3 seconds, exhale for 4 seconds. Keep the breath smooth while maintaining tension through the core and hips.
If breathing becomes shaky, slightly shorten the hold time and rebuild control.
Common Mistakes
- Hips dropping, fix by squeezing glutes and lifting through the bottom side
- Rolling chest forward, fix by stacking shoulders and hips
- Top leg bent, fix by actively reaching it long
- Elbow too far from body, fix by aligning it under the shoulder
- Neck strained, fix by keeping head in line with spine
- Holding breath, fix by using slow controlled breathing
How It Should Feel
Good signs:
- Strong tension along the side of the abs
- Burn in the hips and outer thigh
- Stable shoulder with no wobbling
Warning signs:
- Sharp pain in shoulder or spine, stop immediately
- Pinching in lower back
- Loss of balance within a few seconds
If you feel it mostly in your neck, relax the head and press harder through the forearm. If the lower back feels strained, shorten the hold and focus on rib control and glute engagement.
Alternative Names
Side plank star hold, Forearm side plank star
Variations
Easier
- Low Side Plank Knee Star Hold: Keep bottom knee on the floor while lifting the top leg
- Low Side Plank Hold: Keep both feet stacked without lifting the top leg
Harder
- Long Lever Low Side Plank Star: Place bottom forearm farther from the body for more leverage
- Star Hold With Hip Abduction Pulses: Add small controlled lifts of the top leg
Sample Workout
Core Stability Session
- Low Side Plank Star Hold, 20 to 30 seconds each side
- Dead Bug, 8 reps per side
- Glute Bridge Hold, 30 seconds
- Front Plank, 40 seconds
Rest 45 to 60 seconds between exercises. Complete 2 to 3 rounds.
Progression Plan
Week 1
Perform 2 to 3 sets per side, holding for 15 to 20 seconds. Focus on perfect alignment, stacked hips, and smooth breathing. Rest 45 to 60 seconds between sets.
Week 2
Increase hold time to 25 to 30 seconds per side. Reduce rest slightly and aim for less movement in the hips and shoulders.
Week 3
Progress to 30 to 40 second holds or add the long lever variation. Maintain clean form before increasing difficulty.
If form breaks early, repeat the same week until control improves.
FAQ
How long should I hold the low side plank star?
Most people aim for 15 to 40 seconds per side depending on strength and control.
Should my bottom leg be bent or straight?
In this version, the bottom leg stays straight with the foot on the floor.
Why does my shoulder get tired first?
This is normal, but make sure the elbow is under the shoulder and you are pressing firmly into the floor.
Can I train this exercise every day?
It can be done often, but allow rest if soreness or joint fatigue builds up.
Summary
The low side plank star hold is a powerful way to build side core strength, hip control, and shoulder stability using only your bodyweight.
By focusing on alignment, steady breathing, and controlled holds, you can safely progress this advanced plank variation. Use regressions when needed and increase difficulty gradually.
Practice consistently and this exercise will translate into better balance, posture, and overall core performance.
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