Videos
Instructions
- Start in a side plank position with your elbow directly under your shoulder and feet stacked.
- Hold the resistance band with your top hand, with the band anchored in front of you.
- Engage your core and pull the band toward your torso, keeping your elbow close to your body.
- Control the movement as you return to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical Tips
- Keep your hips elevated and your body aligned in a straight line.
- Avoid twisting your torso during the pull.
- Maintain tension in the band throughout the movement.
Breathing Tips
- Inhale as you prepare to pull the band.
- Exhale as you pull the band toward your body.
- Inhale again as you return to the starting position.
Medical restrictions
- Shoulder instability or recent shoulder injury
- Lower back pain or disc issues
- Oblique or abdominal muscle strain
The Side Plank Band Pull is a dynamic core exercise that enhances lateral stability while integrating upper body resistance training. This movement combines the traditional side plank with a unilateral resistance pull using an elastic band, creating a compound challenge that targets core stability, shoulder control, and anti-rotational strength. Ideal for athletes, fitness enthusiasts, and rehabilitation contexts, this exercise strengthens the obliques and deep abdominal musculature while simultaneously engaging the rhomboids and posterior deltoids. The pulling motion introduces active engagement of the upper back, adding a functional dimension to the isometric plank base. It also improves postural alignment and shoulder girdle stability under load. Whether performed as part of a strength circuit, corrective routine, or stability workout, the Side Plank Band Pull effectively builds core resilience and body control without the need for heavy equipment, making it accessible and versatile across training levels.
What muscles do I work with the Side Plank Band Pull?
The Side Plank Band Pull primarily targets the abs and back muscles, especially the obliques and upper back stabilizers like the rhomboids and rear deltoids.
Can beginners perform the Side Plank Band Pull safely?
Yes, beginners can perform the Side Plank Band Pull by using a lighter resistance band and modifying the plank position, such as lowering the bottom knee for additional support.
How do I anchor the band for the Side Plank Band Pull?
Anchor the resistance band securely in front of your body at chest height when in plank position, either using a door anchor or stable fixed object.
Is the Side Plank Band Pull good for core strength?
Absolutely. This exercise challenges core stability and rotational control, making it excellent for building functional core strength.
Should I do the Side Plank Band Pull on both sides?
Yes, always perform the exercise on both sides to maintain muscular balance and ensure symmetrical core development.