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