High Side Plank Hold
The high side plank balances the body sideways on one straight arm and the edges of stacked feet, hips lifted into a rigid line. Supporting on the hand rather than the forearm multiplies the balance demand — this is the advanced member of the side-plank family. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 holds × 10-20 sec per side | 60-90 sec |
| Muscle | 3 holds × 20-35 sec per side | 60 sec |
| Endurance | 2 holds × 40-60 sec per side | 45 sec |
Level — Advanced
Advanced — the forearm version at 45 seconds per side is the entry requirement.
Proper form — 5 cues
- Stack the wrist directly under the shoulder with the fingers spread and pointing away from the body.
- Stack or stagger the feet, then lift the hips until ankles, hips and shoulders align.
- Push the floor away hard — the supporting shoulder stays long, never shrugged.
- Reach the top arm to the ceiling or park it on the hip; choose one and hold still.
- Keep the neck long with the gaze forward — the head is part of the plank.
Breathing: Even, unhurried breaths — force leaves through a held breath faster than through a moving one.
The 3 mistakes Maddy corrects most
Common questions
High side plank vs forearm side plank — what changes?
The lever from floor to shoulder lengthens and the contact area shrinks from a whole forearm to one hand, so the shoulder stabilisers and the balance system work far harder for the same hip line. The obliques' job is similar; everything supporting them gets promoted. Own forty-five forearm seconds per side first.
How can I make it harder without adding time?
In order of difficulty: raise the top arm overhead in line with the body, lift the top leg into a star position, or add a slow top-arm reach under the torso and back. Each addition attacks balance from a new angle and keeps holds in the crisp 15-30-second zone where quality lives.
Why do I shake almost immediately?
Shaking is the nervous system recruiting stabilisers it rarely uses and is normal at this difficulty. Distinguish shake from sink: trembling with a level hip line is productive work, while a dropping hip or folding shoulder means the hold has ended. Shorter, more frequent holds convert shake into stillness fastest.
Related exercises
Easier: Side Plank Hold
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