Modified Side Plank

Builds the side-core muscles that steady the spine.

Modified Side Plank exercise illustration

What it helps

Builds the side-core muscles that steady your spine and keep your trunk strong from every angle.

How to do it

  1. Lie on your side with your forearm under your shoulder and your knees bent.
  2. Tighten your core and lift your hips so your body makes a straight line from head to knees.
  3. Hold, then lower and switch sides.
  4. As you get stronger, straighten your legs for a full side plank.

Tips

  • Keep your neck in line with your spine.
  • Do not let your hips sag — keep your core engaged.

Commonly done as hold 10–20s sets of 5 each side, most days.

Where this appears in recovery

Modified Side Plank is part of 7 recovery programs, typically at the advanced recovery (months 3–6), long-term recovery (months 6–12) and strengthen (weeks 8–12) stages. Each program shows how it fits alongside the other movements:

All exercise guides · Condition guides · Recovery education

These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.