Plank Side Kick Through

• Core control: 2–3 sets × 6–8 reps per side with slow, clean movement.
• Strength endurance: 3–4 sets × 8–12 reps per side with steady breathing.
• Conditioning: 3–5 rounds × 20–40 seconds while keeping form controlled.
• Warm-up activation: 1–2 sets × 5–6 reps per side before dynamic training.

Progression rule: First improve balance, hip height, and control. Then add more reps, longer sets, or a slightly faster tempo only when the plank position remains stable.

1. Start in a high plank: Place both hands on the floor under your shoulders.
2. Extend both legs back: Keep your feet slightly apart so you have enough balance for rotation.
3. Brace your core: Keep your ribs controlled and avoid letting your lower back sag.
4. Set your shoulder position: Press the floor away so your upper back stays active.
5. Look down naturally: Keep your neck neutral instead of lifting your head forward.

The starting position should look like a strong high plank before any rotation begins.

1. Begin from a stable high plank: Keep both hands planted and your body long from head to heels.
2. Shift your weight carefully: Move more weight into one planted hand while preparing the opposite leg to travel under the body.
3. Rotate your hips: Turn your torso slightly to one side while keeping your supporting arm strong.
4. Kick one leg through: Thread the moving leg underneath your torso and extend it out to the side.
5. Keep the hips lifted: Do not sit on the floor. Instead, hold your body slightly elevated and controlled.
6. Pause briefly: Stabilize for a moment with the leg extended before returning.
7. Reverse the motion: Pull the extended leg back under your body and rotate your torso toward the floor.
8. Return to plank: Place both feet back in the starting position and reset your balance before the next rep.

• Keep the planted hand strong: Press into the floor so your shoulder stays stable during the rotation.
• Do not rush the kick: A fast swing can reduce control and make the hips drop.
• Keep the core braced: Your abs should help control the twist instead of letting the lower back take over.
• Avoid sitting down: The hips should stay lifted during the kick-through position.
• Use a wider foot stance if needed: More space between the feet can make the transition easier.
• Reset between reps: Return to a solid plank before switching sides or repeating.
• Protect your wrists: If your wrists feel overloaded, use push-up handles or reduce volume.

• Exercise Mat — adds floor comfort for hands, feet, and knees during plank-based training.
• Push-Up Bars / Handles — can reduce wrist extension and improve hand comfort during high plank work.
• Wrist Wraps — useful for people who want extra wrist support during floor-based exercises.
• Core Sliders — helpful for related core drills and smoother bodyweight transitions.
• Resistance Bands Set — useful for warm-ups, shoulder activation, and supporting core training programs.

Tip: Choose equipment that improves comfort and control. The Plank Side Kick Through itself does not require equipment, but a stable surface and good wrist support can make the movement easier to practice.