Side plank with leg lifts
Category: Strength
Level: 3
6-10 reps each side
Carla van den Berg
- Straight line from head to ankles
- Elbow directly under shoulders
- Hand on hip or reaching up toward the sky
- Upper leg remains straight, lifting up to be slightly higher than hip then returning back to center
- Leg moving too quickly
- Cue "Slow and controlled"
- Feet tapping each other on return to center
- Cue "Controlled lowering"
- Cue "Keep feet slightly apart"
- Hips too low ('sagging')
- Cue "Raise hips slightly towards the ceiling"
- Upper shoulder rotating inwards
- Cue "Proud chest"
- Cue "Reach hand up towards sky"
- Cue "Pinch shoulders back towards spine"
- Elbow tucked too far back towards hips
- Cue "When setting up from the ground, place elbow a little farther toward the head than you think it should be"
- Head hanging down
- Cue "Long, strong neck"
- Activates obliques (lateral trunk muscles)
- Trunk stability
- Activates hip abductors
- Activates shoulder muscles