The Side Plank (also known as the side bridge) is a great exercise that engages the lower back’s core muscles and muscles. Begin with the Modified Side Plank until you can hold the position for at least 45 seconds, then progress to the standard Side Plank Exercise.


Modified Side Plank
  • Begin in a side-lying position on a mat
  • Bend your elbow to 90 degrees
  • Bridge yourself up onto your elbow and knee, ensuring that your hips are forward, but spine and head are in a neutral, straight line
  • Breathe through the stomach
  • Hold until failure
  • Time yourself and compete against your best time
  • Begin by lying on your side like the modified
  • Bridge yourself up onto your elbow and feet (not the knees)
  • Make sure your elbow is directly underneath the shoulder, hips are forward, and the spine and head are neutral
  • Hold until failure

Whether seeking relief from chronic pain or simply aiming for optimal health, your Livonia chiropractor guides you every step of the way. Contact our office to schedule an appointment by Clicking Here or giving us a call today: 734-427-6333

  1. Blasimann A, Eberle S, Scuderi MM. Effekt eines Rumpfkräftigungsprogramms (inklusive Unterarm- und seitlichem Unterarmstütz) auf die Verletzungsrate von erwachsenen Fußballspielern: eine systematische Literaturübersicht [Effect of Core Muscle Strengthening Exercises (Including Plank and Side Plank) on Injury Rate in Male Adult Soccer Players: A Systematic Review]. Sportverletz Sportschaden. 2018 Mar;32(1):35-46. German. doi: 10.1055/a-0575-2324. Epub 2018 Mar 20. PMID: 29558776.