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Oslo Plank Progressions

Muscles worked

  • Hip Abductors

Form Cues

  • Begin in a side plank position with the top foot on an elevated surface.

  • Keep your body in a straight line from head to feet.

  • Engage your core firmly and keep your hips stable.

  • The bottom foot stays on the ground, knee slightly bent.

  • Slowly lower your hip toward the ground.

  • Push powerfully back up to the starting position.

  • Keep your shoulders away from your ears.

  • Breathe evenly throughout the entire movement.

  • Switch sides after completing the set.

Progressions

  1. 01

    Forearm Side Plank Hip Drops

    • Begin in a side plank position on your forearm, with your body in a straight line from head to feet.

    • Lower your hips towards the ground in a controlled manner, then lift them back up to the starting position.

    • This movement focuses on engaging the obliques and improving lateral core strength through dynamic hip movement.

  2. 02

    Side Plank Hip Drops

    • Perform the same movement as the forearm variation, but with your arm extended, hand supporting the body.

    • Lower your hips while keeping control of your alignment, then return to the starting position.

    • The straight arm adds more range and leverage, increasing the challenge on the side core and obliques.

  3. 03

    Bent-Knee Forearm Oslo Plank

    Flat Bench
    Flat Bench

    • Hold a forearm plank position with knees on the floor, focusing on maintaining a straight line from your head to knees.

    • Engage the core fully, keeping the hips slightly tucked under for proper alignment.

    • This variation builds foundational side core strength with reduced intensity.

  4. 04

    Forearm Oslo Plank

    Flat Bench
    Flat Bench

    • Move into a full forearm plank, engaging the core and maintaining tension from head to feet. Ensure that your hips do not sag and that your core remains fully engaged throughout.

    • This variation adds intensity, especially when focusing on holding the position without losing alignment.

  5. 05

    Bent-Knee Oslo Plank

    Flat Bench
    Flat Bench

    • In this variation, use straight arms to increase range and leverage on the side core while keeping your knees down.

    • Focus on shoulder stability and core control.

    • The hand support makes the movement slightly more challenging for shoulder and core engagement.

  6. 06

    Oslo Plank

    Flat Bench
    Flat Bench

    • This is the most advanced version, performed on extended arms with feet on the ground.

    • Use the full range created by the straight arms to work through a greater side core stretch and engage the core fully.

    • Maintain a straight line throughout, controlling your body as you hold this advanced position.

Common mistakes

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