Modified Side Plank

Modified Side Plank

A beginner-friendly side plank regression using knees for support—great for building lateral core strength with less shoulder demand.

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Muscles Targeted

Obliques, quadratus lumborum, glute med/min (support side), and shoulder stabilizers.

Key Benefits

  • Accessible entry point for lateral core training
  • Builds posture and pelvic control with less load
  • Great bridge to a full side plank
  • Easy to dose with timed holds
Lift the hips just enough to make a straight line from shoulder to knee.

Equipment Needed

Mat or soft surface.

How to Perform Modified Side Plank

  1. Lie on your side with knees bent and elbow under shoulder.
  2. Stack hips and keep ribs down.
  3. Lift hips into a straight line from shoulder to knee.
  4. Hold while breathing steadily, then switch sides.

Programming Options

  • 15–30 second holds per side
  • 2–4 sets
  • Progress by lengthening the hold before moving to harder variations

Why This Variation Works

Knee support shortens the lever arm, letting you build lateral endurance and alignment before loading a full side plank.

When to Use It

Early-stage core reconditioning, warm-ups, and side plank progressions for beginners or sensitive shoulders.

Related Core Exercises

Explore the Core Exercises category.

Frequently Asked Questions

Where should I feel it?

Along the side of the trunk and the support-side hip. If it’s all shoulder, shorten the hold and keep the elbow stacked under you.

How do I make it harder?

Increase hold time, move the top foot forward slightly, or progress to a full side plank once alignment is solid.

Should my hips be stacked?

Yes—avoid rolling forward or backward. Think “belt buckle forward” and keep ribs down.