CalisthenicsIn review

Star Side Plank

A side plank held with the top leg lifted away from the lower leg.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Anti lateral flexion
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Unilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Lie on one side with the supporting elbow under the shoulder and the legs straight.

Do the rep

Lift the hips into a side plank on the forearm and lower foot.
Raise the top leg without turning the pelvis and hold.
Lower the top leg and hips under control, then change sides.

What counts as a rep

Count the hold time on each side while the hips stay lifted and the top leg stays raised.

Breathing

Breathe slowly and steadily through the hold; do not hold your breath.

Cues

Keep the hips stacked.
Reach the top heel away.

Common mistakes

Turning the pelvis
What you seeThe chest rolls toward the floor as the top leg rises.
FixLift the top leg less and keep the hips stacked.
Pelvic control keeps the side hold stable.

Stop the set if

Stop if you feel sharp pain.
End the hold if the shoulder hurts or the hips drop.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Rectus abdominis · moderate confidence
Obliques · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Assisting

Hip flexors · moderate confidence
Shoulders (coarse UI group) · moderate confidence
Forearms and grip · moderate confidence

Equipment

Bodyweight

Optional: Floor mat

Lie on one side with the supporting elbow under the shoulder and the legs straight.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 6, written from the blueprint CSV row and the owner rules approved 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment remain candidates; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_side_plank, the closest Wave 1 record. Its review evidence does not approve this draft.
Rule 2 gives every bodyweight and band core row the trunk role.
Rule 1 removes the CSV optional pull-up-bar from this floor row; floor-mat stays optional.
The CSV movement pattern trunk-stability becomes anti-lateral-flexion to match the drafted movement.
The CSV says bilateral. The draft loads one side at a time and counts each side separately (rule 1).
Duration only replaces the CSV reps-or-duration: this is a hold, as ex_superman_hold. No reps or kg are logged.
Skill tier intermediate replaces the CSV beginner: the lifted leg needs sustained one-sided balance and trunk strength. Failure cost low: lower the leg and hips to the floor.
The draft uses forearm support; a straight-arm star plank needs separate review.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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