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All abs & core exercisesAbs & Core · Calisthenic

Side Plank Pulse

Pulse the hips up and down in a side plank for extra oblique tension.

IntermediateBodyweight3 × 12–15/side
Side Plank Pulse demonstration thumbnail — Side Plank Pulses
ObliquesBodyweight

Side Plank Pulse

Demo · PFITtv

Verified Side Plank Pulse demonstration by PFITtv. Click to play.

How to do the Side Plank Pulse

  1. 1Elbow under shoulder
  2. 2Hips high
  3. 3Small controlled pulses

Benefits of the Side Plank Pulse

  • Builds strength and size in the obliques under sustained isometric tension
  • Needs no equipment — trainable at home, outdoors or while traveling
  • Improves bodyweight control and joint strength alongside muscle size

Sources

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  1. 1Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  2. 2ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  3. 3Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services