Plank with Hip Lift
The Dynamic Side Plank is an active variation of the traditional side plank where the hips move up and down in a controlled manner. It primarily targets the obliques and gluteus medius while challenging core stability. It is widely used to strengthen lateral trunk muscles and improve balance.
Key Benefits
- Strengthens obliques and hip stabilizers.
- Improves lateral trunk control.
- Enhances core endurance.
- Progression from the static Side Plank.
Instructions
- Position yourself sideways on the floor and support your elbow aligned with your shoulder
- Place your opposite hand on your hip
- Keep your knees straight and one foot on top of the other
- Lift your body, aligning your torso, hips, and knees, and hold in an isometric position
- Lower your hips without touching the ground, then lift again and repeat in a controlled manner
Tips
- Keep your abdomen and glutes engaged
- Do not misalign your elbow in relation to your shoulder
- Avoid jerking and abrupt movements; just hold the position
Restrictions
Individuals with lower back pain should avoid excessive hip movement and keep the core engaged. Those with shoulder discomfort must ensure proper alignment. People with hip instability should reduce range of motion. In cases of disc herniation, perform only under supervision.
Common Mistakes to Avoid
- Allowing the shoulder to collapse.
- Moving the hips too quickly.
- Rotating the torso forward or backward.
Target Muscle
Primary
Secondary
