Side Plank – On Knees, Isometric Hip Abduction

  • HOW: Get set-up on your side with your elbow directly under your shoulder and your forearm supported on the ground. Have your knees bent at a 45-degree angle with your knees and feet supported on the ground. At the same time push your hips up and forward as high as you can and hold this position. With your top leg, extend your knee and lift your leg up towards the ceiling while keeping it straight and in line with your body, 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 core muscles. You will especially feel your right core and hip 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, do not let your body rotate. Do not let the leg sag down

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