Body & Balance Studio
Posture scan

McGill Side Plank

activatecore

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

  1. Lie on your side with knees bent, upper body supported on your elbow.
  2. Place your free hand on the opposite hip or shoulder.
  3. Raise your hips so only your knee and forearm support you, cueing 'squat your hips up'.
  4. Hold ~10 seconds, then lower with 'squat your hips down'.
  5. Progress to a full side plank on the feet; regress to a side-lying leg lift if needed.

Form cues

  • 'Squat your hips up' to lift, 'down' to lower
  • Keep the body in a straight line

Dosage

Descending pyramid 5-3-1 with 10-second holds each side

Muscles worked

lateral obliques — anatomical illustration
lateral obliquesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.
quadratus lumborum — anatomical illustration
quadratus lumborumAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.
gluteus medius — anatomical illustration
gluteus mediusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: lateral obliques, quadratus lumborum, gluteus medius

Target muscles

Lateral ObliquesQuadratus LumborumGluteus Medius

Helps with

Trunk LeanKnee Valgus / Varus
Wall-Standing Postural ExerciseWall-Sitting Postural ExerciseAbdominal Trunk CurlCraniocervical Flexion (Deep Neck Flexor Activation)Isometric Cervical RetractionFormation of the Short Foot

Reference: Rebuilding Milo p.106