Lateral Core Training for Physical Therapists (The COMPLETE Guide)

By dpope2020

May 29, 2026

ab workout, abs, anterior core, anterior pelvic tilt, anterior pelvic tilt correction exercises, anterior pelvic tilt exercises, anterior pelvic tilt fix, anterior pelvic tilt stretches, core exercises, core strength exercises, core workout, dan pope, fitness pain free, how to correct anterior pelvic tilt, how to fix anterior pelvic tilt, lateral core training, pelvic tilt, pelvic tilt exercise, physical therapy, physical therapy school, physiotherapy, tight hip flexors

Lateral Core Training for Physical Therapists (The COMPLETE Guide)

To go along with today's episode I have a nice infographic to share...

Sign up to receive FREE: Radicular Low Back Pain and Disc Pathology - The Evidence Based Cheat Sheet

Click HERE to Download FREE

Grab the rest of the Mini Course and Sign up for the Certification Pre-sale list:

In today's video we go over Lateral Core Training for Physical Therapists (The COMPLETE Guide):

Tired of prescribing the same boring side plank to every patient with low back pain? Not sure how to progress lateral core exercises from a sedentary postpartum mom to a rotational athlete? This is the COMPLETE guide to lateral core training for physical therapists — 20+ exercises, organized by difficulty, so you can pick the right one for the patient in front of you.

As a PT, the lateral core (obliques + QL) shows up in almost every caseload: low back pain, oblique strains, athletic pubalgia, FAI and hip pathologies, return-to-throwing, return-to-kicking, postpartum rehab, and end-stage power development. The problem? Most clinicians know 3 or 4 variations and run out of progressions fast — leaving patients undertrained or you scrambling for ideas mid-session.

In this video, I'll walk you through every lateral core exercise I actually uses in the clinic, with clear regressions and progressions for every irritability level and functional goal.

What you'll learn:

✅ Why lateral core training is non-negotiable for low back pain rehab and core stability

✅ How to regress and progress side planks for any tissue irritability level

✅ When to use the Copenhagen plank vs. a traditional side plank (and why it matters for athletic pubalgia)

✅ How to load 45-degree back extensions for the obliques and QL

✅ Suitcase carries, contralateral-loaded lunges, anti-rotation presses, chops, and renegade rows – broken down clinically

✅ Late-stage power exercises (scoop toss, shot put toss) to bridge return-to-sport for rotational athletes

✅ How to pick exercises based on patient goals, preference, and the equipment in your clinic

Who this is for:

✔ Physical therapists treating low back pain, oblique strains, athletic pubalgia, FAI, and hip pathology

✔ Sports PTs rehabbing rotational athletes (baseball, softball, golf, tennis, MMA, soccer)

✔ Clinicians working with postpartum, geriatric, and general ortho populations

✔ Students and new grads building out their exercise toolbox

✔ Strength coaches who want a clinical lens on core training

TIMELINE

  • 00:00 Why physical therapists need to master lateral core programming
  • 00:30 Lateral core anatomy & clinical relevance (low back pain, oblique strains, athletic pubalgia, FAI)
  • 01:22 Matching exercises to irritability, function, goals & equipment02:20 Side plank variations (half, traditional, banded, loaded)
  • 04:42 Dynamic side plank + hip taps
  • 05:52 Side plank + clamshell & reverse clamshell variations
  • 06:42 Copenhagen plank (best pick for adductor tendinopathy & athletic pubalgia)
  • 08:00 45-degree back extension for lateral core (pillar holds, side bends, rotation)
  • 10:00 45-degree back extension for adductors
  • 10:08 Dumbbell & kettlebell carries (suitcase carry, marches)
  • 12:00 Single-arm rows for anti-rotation
  • 13:30 Dead bug & bridge march progressions
  • 14:30 Cable chop variations (standing, seated, high & low)
  • 16:00 Anti-rotation punch press & dynamic cable row
  • 17:00 Power: scoop toss & shot put toss for return-to-sport

Obliques baby!!

- Dan Pope DPT,OCS,CSCS

Show Notes / Relevant Articles:

Want to support me and decide topics for future episodes?  Click HERE to sign up for FPF "Insiders" for just a dollar. You'll gain access to 100+ webinars, e-books and complete guides.  Plus, you'll get private access to the "Insiders" Facebook group where you can have all of your questions answered by me.  

Looking for other ways to support me that are 100% free?

  • Like, comment and share on youtube, facebook and instagram 
  • Leave a 5-star review on apple podcasts

Thank you!

Dan Pope DPT, OCS, CSCS

References: 

  1. Rodríguez-Domínguez ÁJ, Moral-Munoz JA, Guzmán-Gómez JD, Valero-Ortiz J, González-Gómez L, Cardellat-González M. Does resistance training improve pain intensity, quality of life, and disability in people with chronic nonspecific low back pain? A systematic review and meta-analysis. Disabil Rehabil. 2026 Mar;48(6):1532-1545. doi: 10.1080/09638288.2025.2566275. Epub 2025 Oct 9. PMID: 41065407.