Side plank thread the needle is a key exercise used by personal trainers. It builds essential core strength with both stability and rotation, incorporating range of motion. Check out why it’s important, who it’s good for and how to execute it correctly.

Why it’s important

Develops strength both in Frontal Plane (side to side) from the plank position and the Transverse Plane (rotational) when you move the arm through. The ability to maintain postural integrity through the spine while performing ballistic movements is great for developing overall strength for any activity.

Who it’s good for

Anyone wanting to break a workout rut, these multi-plane movements work a lot of muscles at once – often times in new or unique movement patterns.

Execute it

In side plank, elbow anchored under the shoulder with feet, hips and shoulders stacked. Top arm high to start. Roll top arm towards the body and along the floor behind you creating a large twist at the rib cage and shoulders. Return to start position and repeat for 10 reps, then switch sides for two sets total.

Jeremy’s personal training philosophy

Portland personal trainer Jeremy HyattIt’s important to start with the basics and move from there. Too often, people get into complicated movements and goals before they have the proper fundamentals, which can lead to negative results.

My number one job is to get my clients stronger for the things they want and need to do.

Hyatt Training is a collective of certified, enthusiastic and innovative personal trainers in Portland, Oregon. To learn more about our personal trainers or to set up a free consultation to see how they could help you, email us at