Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Bend knees at a right angle. Place upper leg directly on top of lower leg and straighten hips.
Raise hips upward by lateral flexion of spine. Lower to original position and repeat. Repeat with opposite side.
In addition to lateral flexion of spine, lower hip abducts and upper hip adducts. Exercise can also be performed isometrically, see Bent Knee Side Plank. Gracilis of upper leg enters into active insufficiency with hip extended and knee flexed. Also see Spot Reduction Myth.
Movement can be made easier by angling body up against wall with legs straight.
Exercise can be made more challenging with knees straight.
- Gluteus Medius
- Gluteus Minimus
- Tensor Fasciae Latae
- Quadratus lumborum
- Psoas major
- Iliocastalis lumborum
- Iliocastalis thoracis
- Adductors, Hip
- Gluteus Maximus, Lower Fibers
- Deltoid, Lateral
- Trapezius, Middle
- Trapezius, Lower
- Serratus Anterior, Inferior Digitations
- Levator Scapulae