Modified Side Plank


The modified side plank is a hip, core and shoulder strengthening exercise. It helps promote trunk and shoulder joint stability. Because it is weight-bearing through the arm, it is also a good exercise for bone health.

Set up

Begin lying on your side, propped up on one forearm. Your knees should be bent so that your feet are in line with your hips.


Place the top hand on your top hip and slowly lift your bottom hip off the ground as you engage your abdominal muscles. Hold for 5-10 seconds, then slowly lower down.


  • Stay long through your spine and torso as you make sure your top hip is stacked directly over your bottom hip and your top shoulder is stacked directly over your bottom shoulder. 
  • Do not bend at the neck – keep your neck nice and long.
  • Do not let your hips drop or rotate.
  • Do not hold your breath.
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