The Side Plank with Hip Abduction is the most advanced version of the side plank series and one of the best ways to build total lateral chain strength. This exercise combines the traditional side plank hold with an active lift of the top leg, challenging the obliques, glutes, and core simultaneously. It is particularly valuable for runners, athletes, and patients with hip or knee instability. To better understand the role of the glute medius, check out the Cleveland Clinic’s guide.
In this video, Dr. Travis Dockery from Life in Motion Chiropractic in Livonia, Michigan, demonstrates proper form for this advanced plank variation. This drill not only strengthens the core but also improves hip stability, which is essential for protecting the knees and lower back during dynamic movements.
How to Perform
Step 1: Begin in a regular side plank — elbow directly under the shoulder, forearm flat, legs extended.
Step 2: Lift your hips off the ground, pressing through your elbow and feet until your body forms a straight line.
Step 3: Place your top hand on your hip to remind yourself to keep the pelvis elevated.
Step 4: Slowly lift the top leg away from the body, keeping it straight and aligned with the torso.
Step 5: Hold this position while breathing into your belly, maintaining tension in the obliques and glutes.
Step 6: Lower the leg with control and repeat, or hold the position statically for a time.
This exercise is one of the most demanding for the lateral core and hip stabilizers. It improves anti-rotation strength, enhances balance, and builds the endurance needed for sport and daily activities. For more variations, see Physiopedia’s overview of the side plank.
Benefits of Side Plank with Hip Abduction
- Strengthens the obliques, glute medius, and hip stabilizers
- Improves lateral core and pelvic control
- Supports knee and lower back injury prevention
- Builds anti-rotation and single-leg strength
- Progresses core endurance beyond the basic side plank
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154. We incorporate this exercise into advanced rehab programs for patients in Livonia, Redford, and Farmington Hills to help them improve hip stability and core strength.
Schedule your appointment today to learn how to integrate this progression into your core stability program safely.
