Modified Side Plank With Hip Abduction

Modified Side Plank With Hip Abduction

A shoulder-friendly lateral chain drill combining modified side plank holds with top-leg raises to hit obliques and glute med together.

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Muscles Targeted

Obliques, quadratus lumborum, glute med/min (top leg), and shoulder stabilizers.

Key Benefits

  • Combines lateral core endurance with hip stability work
  • Improves pelvic control for running and single-leg tasks
  • Lower shoulder stress than a full side plank variation
  • Easy progression from modified side plank holds
Keep hips lifted—don’t let the leg raise turn into a hip sag.

Equipment Needed

Mat or soft surface.

How to Perform Modified Side Plank With Hip Abduction

  1. Set up in a modified side plank (bottom knee down, elbow under shoulder).
  2. Lift hips into a straight line from shoulder to knee.
  3. Raise and lower the top leg slowly without rolling the pelvis.
  4. Keep the foot neutral or slightly turned in, then switch sides.

Programming Options

  • 6–12 leg raises per side, 2–4 sets
  • Or 20–30 seconds of controlled reps
  • Rest 45–90 seconds between sets

Why This Variation Works

Adding hip abduction forces the trunk to stay stiff while the hip moves—excellent for lateral chain strength and frontal-plane control.

When to Use It

Core + hip rehab, warm-ups, and progressions for runners who need better pelvic control without high shoulder loading.

Related Core Exercises

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Frequently Asked Questions

What if my hips drop when I lift the leg?

Reduce the leg raise height, slow down, or return to a standard modified side plank until you can keep hips high.

Where should I feel it?

Side of the trunk and outside of the top hip. If it’s only in the low back, reset ribs down and shorten the set.

How do I progress it?

Add reps, increase time, or progress to full side plank hip abduction once you own the modified version.