The Modified Side Plank is an accessible core-strengthening exercise that targets the obliques while also engaging the shoulder girdle and hips. It’s an ideal progression for anyone working toward a full side plank but who may not yet have the strength or stability to hold the full variation. By practicing the modified version regularly, you build the control and endurance needed to advance safely.
A practical progression is to hold the Modified Side Plank until you can comfortably maintain it for about 30 seconds. When that feels manageable, add a top-leg lift while keeping the rest of your body stable. Training the leg-lift variation increases the challenge to your hips and obliques and helps bridge the gap to the full Side Plank.
Core training supports almost every movement you do, from everyday tasks like carrying groceries to athletic activities such as running. The core includes the abdominals, back muscles, and hips; strengthening these areas improves posture, balance, and resilience against injury. While crunches and sit-ups focus primarily on the rectus abdominis (the “six-pack”), planks—especially side plank variations—train the entire core matrix, including the obliques and hip stabilizers.
Incorporating the Modified Side Plank into your routine is an effective way to develop well-rounded core strength. Once you feel confident with the modified version, consider trying our Plank You Very Much 10-Minute Workout for a focused plank and core challenge that builds endurance and stability.
Modified Side Plank Exercise Instructions
- Lie on your side with your supporting hand on the floor and your shoulder stacked directly over that hand. Bend the bottom knee and keep it on the mat while extending the top leg long.
- Press into your supporting hand and lift your hips so your body forms a straight line from head to the top heel, while the bottom knee remains on the floor. Keep the abdominals engaged and avoid letting the hips sag or hike. Hold, then switch sides and repeat.
Targets: arms, shoulders, core