Modified Side Plank Fire Hydrant
A supported side-plank variation that combines lateral core endurance with a bent-knee hip movement to strengthen the glutes and improve pelvic control.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Glute med, glute max, obliques, lateral trunk stabilizers, and shoulder stabilizers.
Key Benefits
- Combines lateral core endurance with glute strengthening
- Challenges pelvic control while the top hip moves
- Provides more support than a full side-plank variation
- Useful for running, field sports, and general hip-strength programs
Equipment Needed
Exercise mat. A resistance band above the knees is optional.
How to Perform
- Set up on your side with the lower forearm under the shoulder and the lower knee bent.
- Lift the hips into a modified side plank.
- Keep the trunk and pelvis stacked as you move the top knee outward and upward.
- Pause briefly without allowing the hips to sag or roll backward.
- Return the knee with control while maintaining the side-plank position.
Programming Options
- Use after a modified side-plank hold is comfortable
- Progress with a light resistance band or a brief pause at the top
- Regress by removing the band or shortening the range of motion
Why This Variation Works
The side-plank position forces the lateral trunk and glutes to work together while the top hip moves against gravity or band resistance.
When to Use It
Hip-strength programs, runner strength plans, lateral core work, and return-to-sport progressions requiring better pelvic control.
Related Glute Exercises
Explore more progressions in the Glute Exercises category.
Frequently Asked Questions
Should I feel this in the side of my hip?
Yes. The lateral glutes should work along with the side of the trunk.
What if I feel it mostly in my shoulder?
Make sure the forearm is directly under the shoulder and actively press the floor away.
Do I need a resistance band?
No. The bodyweight version can be challenging when the trunk and pelvis stay controlled.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.