Side Plank w/ Leg Lifts

Side Plank with Leg Lifts video

3-POINT SET-UP:

1. Grab a long black cable and put on the foot of the prime moving leg

2. Drop the opposite forearm and outer knee onto the carriage and lift hips into a side plank

3. Fully extending the prime moving leg, dorsiflex the foot and align the inner thighs up

Body Part • Direction • Action Verb:

• Maintaining your side plank, slowly lift the extended leg towards the ceiling (abduction) and slowly resist back down

Range of Motion:

• Range of motion is contingent upon being able to hold the proper side plank position throughout the entire range of motion.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS:

❌ Sink into stabilizing shoulder

✅ Push forearm into carriage, engaging the Serratus anterior. Lift/push your upper body away from the carriage towards the ceiling

HIPS:

✅ Maintain a neutral pelvis and spine throughout range of motion

✅ Hips stacked in a vertical plane throughout range of motion

MOVING LEG:

❌ Allow leg to sweep forward

❌ Externally rotate hip of moving leg

✅ Keep leg fully extended and inner thighs of both legs in alignment

Talking Points:

• Although this is an incredibly effective exercise, it is quite difficult. Anticipate that clients will be able to maintain this exercise for approx 30 seconds. For this reason, it might be best to pair it with another cable oblique movement such as an oblique sweep.