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Side plank off bottom leg (easy version)

  • Stability & Strength
  • Easy
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This is an instructional video to correctly demonstrate Side plank off bottom leg (easy version)

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a great early exercise for your Gluteus Medius
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Lie down on your side with your body completely straight. Take the bottom arm out to the side so that you are supported on you forearm.
  5. Bend you bottom leg to about 90 degrees. Your upper leg should remain straight and the foot in contact with the floor
  6. Next raise the pelvis off the ground until your body is in a straight line.
  7. At the top you should only be in contact with your forearm, your leg and your foot.
  8. Then control back to the start and repeat
  9. You can add resistance by holding a weight on your upper hip
  10. For strengthening you should perform 6-10 reps to fatigue
  11. You should perform 3-5 sets with 3 minutes rests
  12. This session can be done 2-3 times per week
  13. For endurance you should perform 15-25 reps to fatigue
  14. You should perform 3-5 sets with no more than 30 second rests
  15. This session can be done 2-3 times per week

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  • 113 Chester Rd, Talke, ST7 1SB
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