Side Plank Pose anatomy
Side Plank Pose · Vasisthasana · Tư thế tấm ván nghiêng
Side Plank Pose mainly works obliques (right), quadratus lumborum (right), gluteus medius (right), tensor fasciae latae (right); it stretches wrist flexors (right); transversus abdominis, erector spinae, adductors stabilize.
Opening the 3D model…
From Plank Pose, roll onto one side, supporting yourself on one hand with the feet stacked and the other arm reaching to the ceiling. The obliques and gluteus medius on the bottom side hold the hips up, and the supporting shoulder works hard.
Muscles in this pose
Working (contracting): Obliques (right), Quadratus lumborum (right), Gluteus medius (right), Tensor fasciae latae (right), Quadriceps, Serratus anterior (right), Triceps brachii (right), Deltoid
Stretching: Wrist flexors (right)
Stabilizing: Transversus abdominis, Erector spinae, Adductors, Rotator cuff (right)
Why these muscles work or stretch
- Obliques · Working (contracting): Keeps the hips from sagging
- Gluteus medius · Working (contracting): Lifts the pelvis
- Quadriceps · Working (contracting): Straightens the knees
- Serratus anterior · Working (contracting): Pushes the floor away, keeping the shoulder blade against the rib cage
- Triceps brachii · Working (contracting): Straightens the elbow and bears weight
- Deltoid · Working (contracting): The supporting shoulder bears weight; the top arm reaches up
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
- Adductors · Stabilizing: Squeeze the legs together
- Rotator cuff · Stabilizing: Protects the shoulder joint
Practice cues
- Stack the wrist under the shoulder; push the floor away
- Lift the hips into one line from head to heels
- Lower the bottom knee to the floor to reduce the load
Benefits
- Strengthens the obliques and quadratus lumborum
- Strengthens the gluteus medius to hold the hips up
- Builds strength and stability in the supporting shoulder and wrist
- Trains balance and whole-body control
Cautions / contraindications
- Avoid with a wrist, elbow or shoulder injury
- Take care with an unstable shoulder or a past shoulder dislocation
Easier variations
- Lower the bottom knee to the floor with the shin pointing back
- Support on the forearm instead of the hand to spare the wrist
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Plank Pose Phalakasana
- Four-Limbed Staff Pose Chaturanga Dandasana
- Three-Legged Downward Dog Eka Pada Adho Mukha Svanasana
- Forearm Plank (Dolphin Plank) Makara Adho Mukha Svanasana
- Downward-Facing Dog Adho Mukha Svanasana
- Half Moon Pose Ardha Chandrasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)