Side Plank – On Knees, Isometric Clam

  • HOW: Get set-up laying on your side with your elbow directly under your shoulder. Have your forearm facing out, and bend your knees so that your thighs are at a 45-degree angle. Place your top hand on your hip for body awareness. While keeping your feet together, push your forearm and knee into the ground to lift your hips up into the air. Push your hips up and forward as high as you can and hold this position. While keeping your feet together, lift the top knee as high as you can spreading it apart from the other knee and hold this position.
  • FEEL: This should feel like a full body exercise. Your shoulder and shoulder blade muscles will be working as well as your hip, back, and stomach muscles. You will feel both sides of your hip muscles working, especially your right hip and right core muscles working if you’re laying on your right side. Follow the video for other cues and tips.
  • COMPENSATION: Do not let your hips or shoulder sag. Try to keep your knees separated

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