Moves/zGlute Marches & Side Plank with Twist

zGlute Marches & Side Plank with Twist

ID: 318

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Exercise Types:
Core Rotate, Core Resist
Contraindications:
Ankle/Calf Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. End range is where the real work happens — do not shy away from it.
  2. 2. Maintain upright posture; leaning back or forward offloads the target muscles.
  3. 3. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

Reduce the load or lever arm. Perform seated to remove the standing stability demand.

Progression:

Progress to a split-stance or single-leg position to reduce base of support and increase stability demand.

Common Problems:

One arm going slack mid-rotation — keep both arms engaged on the implement throughout.