DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Lie on your side on a mat, resting on the lower forearm with the elbow directly under the shoulder, legs straight and stacked.
- 02
Brace the abs and glutes and lift the hips off the mat so the head, torso and legs form a straight line; the top hand rests on the hip or reaches up.
- 03
Hold for time, breathing normally, without letting the hips sag or shift back.
- 04
When the time is up, lower the hips to the mat and switch sides.
Common mistakes
- Letting the hips sag so the body curves.
- Shifting the hips back or rolling the body toward the floor.
- Elbow not under the shoulder, stressing the shoulder.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replacePlank Hold
When it applies: Also a static core hold, timed on each side; it emphasises the side of the trunk more. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.