Side Plank Single Leg
ID: 190
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- Exercise Types:
- Lower Step, Core Resist
- Contraindications:
- Knee Problems, Ankle/Calf Problems, Lower Back Problems
- Equipment:
- Floor Based
- Applicability:
- Group&Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Avoid compensation patterns; if form breaks, address the limiting factor.
- 2. Control the step length on each rep — inconsistency loads unevenly.
- 3. Engage the core before initiating any movement.
- 4. Establish a stable base before adding any dynamic component.
Regression:
Half-kneeling holds focusing on pelvic alignment before progressing to moving lunge variations.
Progression:
Add dumbbells, increase step height, or progress to a deficit reverse lunge.
Common Problems:
Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.