ComboObliquesCoreShoulders

Modified Side Plank/Hand Hip

The Modified Side Plank with the top hand on the hip drops the bottom knee for support while keeping the upper body square.

Equipment: None

Modified Side Plank/Hand Hip - Photo 1

Modified Side Plank/Hand Hip - Photo 2

Modified Side Plank/Hand Hip - Photo 3

Modified Side Plank/Hand Hip - Photo 4

Modified Side Plank/Hand Hip - Photo 5

Modified Side Plank/Hand Hip - Photo 6

Modified Side Plank/Hand Hip - Photo 7

Modified Side Plank/Hand Hip - Photo 8

Modified Side Plank/Hand Hip - Photo 9

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Step-by-step instructions

1
Lie on your right side with your right hand flat on the floor.
2
Bend your right knee and place it on the floor behind you for support.
3
Press through your right hand to lift your hips.
4
Place your left hand on your left hip.
5
Keep your core tight and your hips lifted.
6
Hold for the prescribed time, then switch sides.

Notes

The knee support makes this variation more accessible. Focus on keeping your hips lifted and your top hand on your hip to maintain square alignment.

Muscles worked

ObliquesCoreShoulders

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