Side Plank (Modified)
Trains the lateral core stabilizers (obliques and quadratus lumborum), which are less directly targeted by front-facing core exercises but play a genuine, meaningful role in overall spinal stability.
Duration
5 minutes
Calories
12-18 kcal
Reps × Sets
Hold for 15-30 seconds × 2-3 sets each side
Rest
30-45 seconds between sets
Benefits
Muscles Involved
Obliques, Quadratus lumborum, Gluteus medius, Shoulder stabilizers
Equipment Required
Exercise Mat
Step-by-Step Instructions
- 1Lie on your side with your knees bent (modified version), propped up on your forearm, elbow under your shoulder.
- 2Lift your hips off the floor, forming a straight line from your knees through your shoulders.
- 3Hold this position, keeping your core engaged and hips lifted.
- 4Lower with control, then repeat on the other side.
Breathing: Breathe normally and continuously throughout the hold — do not hold your breath.
Common Mistakes
- Letting the hips sag toward the floor during the hold
- Rolling the top shoulder forward or backward instead of stacking it directly over the bottom shoulder
Safety Tips
- A shorter, well-controlled hold is more valuable than a longer hold with sagging form
Contraindications — Do Not Do This Exercise If
- Active shoulder pathology limiting weight-bearing through the arm
- Active cauda equina red flags
- Recent abdominal or hip surgery, before surgeon clearance
Stop Immediately If
- Sharp shoulder or back pain
- Significant shaking that compromises form entirely
Progressions
Harder (Progression)
Straighten the legs (full side plank), or add a top-leg raise during the hold.
Easier (Regression)
Perform against a wall in a standing modified position, or reduce hold time significantly.
Scientific Evidence
Side plank variations are a standard component of core stability programs targeting lateral trunk musculature, supported by APTA-aligned rehabilitation practice for building comprehensive (not just front-facing) core control.³
A valuable addition once basic core exercises like bird dog and dead bug feel confident and pain-free. — Dr. Vishal Nigam
Frequently Asked Questions
Related Exercises
References
- 1. North American Spine Society Section on Interdisciplinary Spine. Therapeutic exercise following lumbar spine surgery: a narrative review.
- 2. American College of Obstetricians and Gynecologists. Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period.
- 3. American Physical Therapy Association. Clinical Practice Guidelines: Neck Pain (2017); Patient Education: Core Strengthening for Spine Health; Shoulder Impingement and Postural Exercise.
- 4. American Academy of Orthopaedic Surgeons. Clinical Practice Guideline: Management of Osteoarthritis of the Knee; OrthoInfo: Thoracic Spine Conditions, Hip Impingement.
- 5. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour.
- 6. American College of Sports Medicine. Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults (2026); Guidelines for Exercise Testing and Prescription — Flexibility Recommendations.
- 7. North American Spine Society. Patient Education: Understanding Sciatica; Diagnosis and Treatment of Degenerative Lumbar Spinal Stenosis.
- 8. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour — Older Adult Recommendations.
- 9. Carenyx Knowledge Library. Understanding Slip Disc (01-understanding-slip-disc.md); Understanding Sciatica (02-sciatica.md) — reused directly, not re-derived.