Pilates · Beginner
Modified Side Plank
The modified side plank is a ground-based exercise where you support your body on one forearm and one knee, holding a straight line from head to knee. It builds the muscles along the sides of your torso — the ones that keep you upright when you reach, twist, or carry something on one side. A strong side body also protects your lower back and helps you stay steady on your feet. This version is gentler on the wrists and shoulders than a full plank.
Category
Pilates
Difficulty
Beginner
Equipment
Bodyweight
MET
3.0
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Lie on your side on a mat or carpeted floor with your knees bent and stacked on top of each other.
- 02
Place your bottom forearm flat on the floor, elbow directly below your shoulder — not in front of or behind it.
- 03
Press your forearm and bottom knee into the floor and lift your hips until your body forms a straight line from your head to your knees.
- 04
Stack your top hip directly above your bottom hip — don't let it roll forward or backward.
- 05
Rest your top hand on your hip or extend it toward the ceiling to help with balance.
- 06
Look straight ahead or slightly downward — keep your neck in line with your spine, not craned up.
- 07
Breathe steadily throughout the hold; don't hold your breath.
- 08
Lower your hips slowly back to the floor when the set is done — don't just drop.
Dosage
How long, how many
Sets
3
Reps
20-30 seconds per side
Rest
60 sec
Watch for
Common mistakes
Elbow too far forward or backward — if your shoulder feels strained, check that your elbow is directly under your shoulder joint, not drifting.
Hips sagging toward the floor — if you feel a pinch in your lower back or your waist is drooping, press your knee and forearm down harder and lift your hips.
Top hip rolling forward — if you're staring at the ceiling instead of the wall, rotate your hips back so both hip bones face the same direction.
Holding the breath — if you feel your face tighten or get red, you're bracing too hard; exhale slowly and find a sustainable tension level.
Neck craning upward — if your neck feels tight, lower your gaze so your head is in line with your spine rather than lifted.
Scale it
Easier and harder variations
Easier
Instead of holding the position, simply lift and lower your hips in a slow, controlled rhythm — up for two counts, down for two counts — rather than holding a static hold.
Use this if holding still feels too difficult or causes shaking that throws off your form.
Harder
Straighten your bottom leg so you're balancing on your forearm and the outer edge of your bottom foot instead of your knee, forming a full side plank.
Use this once you can hold the modified version for 30 seconds with steady hips and easy breathing.
Note
If your shoulder is uncomfortable, skip the plank and do a side-lying hip raise instead: lie on your side with knees bent, feet together, and simply press your hips up off the floor and lower slowly.
Use this if any shoulder, wrist, or rotator cuff issue makes forearm weight-bearing painful.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
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