Modified Side Plank
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Core Training
Stability
Functional Strength
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Mat (optional)
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Intermediate
Overview
The Modified Side Plank is a foundational core stability exercise that targets the obliques and deep abdominal muscles. By supporting the body on one forearm and the side of the knee, this variation reduces intensity, making it accessible for beginners or those focusing on form and endurance.
Muscles Worked
PRIMARY:
Obliques
Transverse abdominis
Gluteus medius
SECONDARY:
Quadratus lumborum
Deltoids
Hip abductors
STEP-BY-STEP INSTRUCTIONS
Lie on your side with your forearm directly under your shoulder and knees bent at a 90-degree angle.
Stack your knees and hips, keeping your body in a straight line from head to knees.
Engage your core and lift your hips off the ground, forming a straight line from shoulders to knees.
Hold this position, maintaining alignment and breathing steadily.
Lower your hips back to the ground with control.
Repeat for the desired duration or number of repetitions, then switch sides.
Benefits
Strengthens the obliques and deep core muscles
Enhances lateral stability and balance
Provides a low-impact option for core strengthening
Improves posture and spinal alignment
COACHING CUES
Keep your hips stacked and lifted
Engage your core to maintain a straight line
Avoid letting your shoulder collapse; press through your forearm
Breathe steadily throughout the hold
Notes
The Modified Side Plank is an effective exercise for building core strength and stability, particularly in the obliques. Its accessible nature makes it suitable for beginners and those seeking to improve their lateral core endurance.