Modified Side Plank Fire Hydrant
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.
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.
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.