Side Plank With Dynamic Abduction

Description

Place a band around your ankles and get into a side plank position, with your forearm on the ground, elbow under your shoulder, and legs together, knees straight. Use the strength of your lower leg to push against the ground and lift your hips. While keeping this elevated position, lift your upper knee against the resistance of the band and then control the return by slowly braking the movement to strengthen the stabilization of the trunk and hips. Maintain good posture throughout the exercise, keeping the hips high. Repeat this movement several times, then lower your hips to the ground.

Settings

Equipment

Resistance Band

Positions

Lateral Plank

Muscle groups

Lumbar lateral flexorsHip abductors

Difficulty

Difficult

Movement

TiltAbduction

Contraction mode

ConcentricIsometric