Procaryote
Core and abs · Strengthening

Dynamic Side Plank

Dynamic side plank, 3 sets, 10 repetitions per side

Illustration of the Dynamic Side Plank exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Lie on your side, supported on your forearm, keeping your body well aligned. Lift your hips to form a straight line from head to feet, then perform a controlled upward and downward movement of the hips without touching the ground.

Tips: Keep your abdominal muscles contracted to stabilize the trunk and avoid letting the hips sag. Breathe regularly throughout the exercise.

Progression: Gradually increase the number of repetitions or the duration of holding the top position as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
mat
Starting position
Lying on the side, supported on the forearm
Clinical goal
Strengthening of the abdominals and trunk stabilization
Also known as
dynamic side plank, side plank with movement, lateral plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Core and abs

Dynamic Side Plank with BlazepodDynamic side plank with Blazepod, 3 sets, 8 repetitions per side Dynamic Side Plank with Shoulder TouchDynamic side plank with shoulder touch, 3 sets, 10 repetitions per side Dynamic Stabilization on SwissBallDynamic stabilization on SwissBall, 3 sets, 10 repetitions, 5-second hold per repetition Dynamic Transverse Core StabilizationDynamic transverse core stabilization, 3 sets, 10 repetitions, controlled movement Elevated Plank with Weight TransferElevated plank with weight transfer, 3 sets, 8 repetitions per side Forearm Plank in Prone PositionForearm plank in prone position, 3 sets, hold for 45 seconds Gliding Knee Tucks with SlidersSlider mountain climber, 3 sets, 12 repetitions per leg, with sliders under the feet Hip Flexion Curl UpHip flexion curl up, 3 sets, 12 repetitions

See all core and abs exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.