Moves/Hip Raise side plank ISO Hold

Hip Raise side plank ISO Hold

ID: 618

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Exercise Types:
Core Resist, Aesthetic
Contraindications:
None
Equipment:
Floor Based, Wall Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Squeeze glutes to reinforce pelvic neutrality and lower back protection.
  2. 2. Brace as if preparing to take a punch — 360 degrees of core tension.
  3. 3. End range is where the real work happens — do not shy away from it.
  4. 4. Maintain even pressure through both feet or both hands — no leaning to one side.

Regression:

Use a wall for hand or shoulder support to reduce the stability demand of the position.

Progression:

Combine with an upper-body pull or push to challenge the core against a loaded limb pattern.

Common Problems:

Holding breath for the entire set — cue short sharp exhales every few seconds.