Side plank abduction

Purpose of the exercise

Aims to strengthen hip abductors (especially gluteus medius) and lateral trunk stabilisers. Improves pelvic stability, trunk control and hip alignment. Supports injury prevention in knee, hip and lower back injuries and is relevant to sports movements in the frontal plane.

Supplies

• Mat or comfortable surface

• Sufficient space to move freely

Starting position

1. Lie in side plank on forearm

2. Elbow below the shoulder

3. Legs stretched and on top of each other

4. Body in one straight line

5. Core tightened

6. Shoulders stable and low

Implementation

1. Lift pelvis up into side plank position

2. Keep the body in a straight line

3. Lift the upper leg in a controlled way

4. Move to a comfortable height

5. Hold tension briefly

6. Lower the leg in a controlled manner

7. Maintaining trunk and pelvic stability

8. Change of sides after completion

Points of interest

✓ Keep the body in one straight line
✓ Pelvis remains horizontal
✓ Move in a controlled manner without momentum
✓ Core continuously tightened
✓ Breathe calmly and evenly

✗ Lowering pelvis
✗ Turning forward or backward
✗ Swinging the upper leg
✗ Raising shoulders
✗ Ignoring pain in shoulder, hip or lower back

When this exercise?

Side plank abduction is used to improve lateral trunk and hip stability. The exercise is suitable within rehabilitation for hip, knee or lower back problems and is often used to optimise pelvic control.

In addition, this exercise is valuable for athletes who perform a lot of lateral movements and changes of direction. The combination of trunk and hip activation makes it an effective exercise within preventive and performance-oriented programmes. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.