A side plank performed with the forearm on an elevated surface, reducing the load so you can groove lateral trunk stiffness before progressing to the floor version.
코어맨몸Anti-lateral flexion
시작
끝
주동근
복사근
협응근
요방형근중둔근어깨 안정근
장비
맨몸
패턴
Anti-lateral flexion
준비 자세
01Place the forearm on a bench or box with the elbow under the shoulder.
02Extend the legs and stack or stagger the feet on the floor.
03Align ears, shoulders, hips, and ankles in one straight line.
04Brace the trunk and squeeze the glutes before lifting into position.
수행
01Lift the hips until the body forms a straight diagonal line.
02Hold the position, breathing steadily behind the brace.
03Keep the top shoulder and hip stacked over the bottom ones.
04Lower with control and repeat on the other side.
체크포인트
-Hips stay high; no sag toward the floor.
-Bottom shoulder stays pressed away from the ear.
-The body does not pike forward or roll backward.
-Neck stays long and in line with the spine.
흔한 실수
-Letting the hips drop as the set goes on.
-Placing the elbow too far from the shoulder line.
-Rotating the chest toward the floor.
-Holding the breath instead of breathing behind the brace.
프로그래밍 노트
-Use 2 to 4 holds of 20 to 45 seconds per side.
-Lower the incline over time until you can hold a clean floor side plank.
-Pairs well with front planks and bird dogs in a basic trunk circuit.
