Modified Side Plank with Band
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Core Training
Glute Activation
Stability
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Glute Loop
Mat (optional)
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Beginner to Intermediate
Overview
The Modified Side Plank with Band is a dynamic exercise that combines core stabilization with glute strengthening. By incorporating a resistance band above the knees, this movement targets the obliques and gluteus medius, enhancing lateral hip stability and core endurance. It's an excellent addition for those looking to improve functional strength and prevent lower back or hip injuries.
Muscles Worked
PRIMARY:
Obliques
Gluteus medius
Transverse abdominis
SECONDARY:
Deltoids
Quadratus lumborum
Hip abductors
Gluteus maximus
STEP-BY-STEP INSTRUCTIONS
Place a glute loop just above your knees.
Lie on your side with your bottom forearm under your shoulder and knees bent at 90 degrees.
Stack your knees and hips, and engage your core.
Press through the forearm and bottom knee to lift your hips off the ground into a modified side plank.
While holding the side plank, slowly lift your top knee upward against the resistance band without rotating your pelvis.
Pause briefly at the top, then return the knee to the starting position with control.
Perform the desired number of repetitions, then switch sides.
Benefits
Enhances lateral core and hip stability
Strengthens gluteus medius through resisted abduction
Improves single-leg stance control and balance
Increases neuromuscular coordination in the lateral chain
COACHING CUES
Keep your hips stacked and stable
Lead the movement from the hip, not the foot.
Control the tempo-don’t let the band snap your leg back
Engage your core throughout to avoid collapsing through the spine
Notes
The Modified Side Plank with Glute Loop is a hybrid movement that targets both the core and hip stabilizers. It’s ideal for athletes, clients recovering from lower limb injuries, or anyone looking to improve lateral strength and postural control through deliberate, low-impact movement.