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Side Plank Up and Down (Modified)

This drill takes the knee-supported side plank and turns it into reps: the hips lower toward the floor and drive back up in a controlled pulse. It converts the static hold into dynamic lateral work, letting beginners strengthen the obliques through movement at a load they can own. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.

Muscles worked

Obliques Deep lower back · quadratus lumborum Outer glutes · gluteus medius Deep core · transverse abdominis

Sets & reps by goal

Goal	Sets × Reps	Rest
Strength	4 × 5–8 lifts per side, paused	90 s
Muscle	3–4 × 9–12 lifts per side	60 s
Endurance	3 × 15–20 lifts per side	45 s

Rep ranges per Helms 2014 · Schoenfeld 2016.

Level — Beginner

Beginner-friendly dynamic core work — the bent-knee base keeps every rep recoverable.

Proper form — 5 cues

Set the modified side plank: elbow under shoulder, knees bent and stacked
Form a straight line from head to knees at the top
Lower the bottom hip until it hovers just above the floor
Drive the hips back to full height using the waist, not the shoulder
Pause one second at the top of every rep

Breathing: Exhale driving the hips up, inhale as they lower toward the floor.

The 3 mistakes Maddy corrects most

Resting the hip on the floor between reps. Full touchdown releases all tension and turns a continuous set into a series of unconnected lifts. Fix: Hover a finger-width above the ground — close enough to threaten contact, never actually resting.

Shoulder shrugging into the ear on the way up. Driving from the shoulder instead of the waist strains the neck and hides oblique weakness. Fix: Press the forearm down, keep the shoulder blade set, and think of the top hip leading the lift.

Short, jerky pulses instead of a full range. Tiny bounces avoid the hardest part of the arc — the low position where the obliques work most. Fix: Lower on two counts, touch the invisible floor, then lift on two counts.

Common questions

Are side plank dips better than holding the plank?

Different, not better. Holds build endurance in one position; dips move the obliques through their range and are easier to progress rep by rep. Both patterns earn a place, and beginners often learn faster from dips because failure shows up clearly as reps rather than as slow, unnoticed sagging.

Where should I feel side plank up-and-downs?

Along the lower side of your waist — the obliques between ribs and hip on the side closest to the floor — with the outer hip assisting. If the supporting shoulder screams first, check the elbow position under the shoulder and press the floor away harder throughout the set.

What is the next progression after modified side plank dips?

Extend the legs and perform the same dips from stacked feet, which roughly doubles the lever the obliques must move. Between the two, try a half-step: bottom knee down but top leg extended. Once full-length dips are smooth for ten reps per side, weighted holds and reach-throughs await.

Related exercises

Harder: Side Plank Hold

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