Core · Bodyweight
Side Plank Pull
How to do the side plank pull, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Hold a side plank on one forearm with your body in a straight line. Reach your top arm under your torso, then pull it back open toward the ceiling, rotating slightly through the trunk while keeping your hips lifted.
- 1Feel your obliques bracing to keep the hips high through every rep
- 2Control the reach-and-pull from your trunk, not just your arm
- 3Keep your supporting shoulder stacked and stable
Common mistakes
- Don't let your hips sag toward the floor
- Avoid over-rotating and collapsing the supporting side
- Don't rush the reach; move with control
Muscles worked
The side plank pull mainly works the obliques, with the upper abs, lower abs, glutes, and side delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Side DeltsSupport
- LatsMinor
- Mid TrapsMinor
- Rear DeltsMinor
Kovo programs the side plank pull for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.