03/18/2026
90/90 Side Plank Row
A lot of core training focuses only on holding a plank.
But in real life and in sport, your core has to stabilize the spine while the limbs move.
That’s where exercises like this come in.
The 90/90 side plank row challenges your core in multiple ways at the same time:
• resisting rotation
• maintaining pelvic control
• stabilizing the spine
• coordinating upper-body pulling strength
Instead of simply holding a static plank, your core has to work dynamically while the upper body moves.
This type of training carries over much better to real movement patterns like lifting, carrying, and athletics.
The key with this drill is maintaining control.
If your hips rotate or your torso twists while rowing, the load is too heavy.
Focus on slow controlled reps and keeping the body stable from the shoulders to the hips.
If you want to build a stronger, more resilient core that supports your lifts and protects your spine, exercises like this should be part of your program.
If you’re unsure whether your training program is actually building strength or just burning calories, I can help.
Send me a message, and we’ll talk.
📩 DM “CORE” if you want help improving your training.
📍 Personal trainer in Vancouver
