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- Begin lying on your side next to a bench or sturdy raised surface, with your body aligned straight from head to toe.
- Prop yourself up on your forearm, with your elbow directly under your shoulder and your lower arm flat on the ground.
- Place your top leg onto the bench, positioning the inside of your knee and lower thigh on the bench (not your ankle).
- Your bottom leg should remain underneath, relaxed and either hovering or lightly touching the ground.
- Engage your core and squeeze through your top inner thigh to lift your hips off the ground into a side plank position.
- Keep your body straight—avoid letting your hips sag or rotate forward/backward.
- Maintain this position, keeping tension through the inner thigh and glutes.
- Hold/maintain as prescribed by your physiotherapist.
