Core Corner: Side Plank on BOSU (with Hip Abduction)
Elizabeth Towe
One of the most common weaknesses we see when evaluating gait is weak hips. We have the beautiful and powerful gluteus maximus and the ever supportive gluteus medius and minimus, yet we do not always hold them accountable for one of their roles in movement—stablizing the pelvis as we shift weight. Picture someone walking in front of you and their hips are “swishing” side to side, the glute medius is asleep on the job.
We also call on glutes in supporting roles for core strength and spine stability. We need to train the deeper glutes to hold us erect on one leg while abs and lower back muscles keep torso stable over pelvis.
We want to strengthen lateral hip muscles which also helps resolve imbalance of the lateral muscles, left or right. These muscles are often neglected through repetitive activity of moving in a forward direction. This exercise will help improve balance and stability when weight shifting in running and cycling.
Exercise:
1. Lie on your side and bring the lower elbow under the shoulder and the side of the legs on top of the dome of the BOSU. (start closer to the BOSU to create a shorter lever when beginning this exercise)
- Push the shoulder away from the ear and lift the ribs up.
- Bring your hips forward to make a straight line between shoulder, hips and knees.
- Gently brace your abs, squeeze your glutes, press the hip joint forward into a neutral hip position.
- Initiate the lift by pressing the outside of the bottom leg into the BOSU and lifting the pelvis until the spine is neutral (body is in straight line).
- To increase the difficulty. Lift the top leg slightly and behind the body (the emphasis is on the bottom leg).
- If lifting the top leg compromises your form, keep the legs stacked in the holding position.
- Hold that position for 5-10 seconds, release briefly and continue for 8-10 more repetitions maintaining spinal alignment. Repeat 2-3 sets.
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Source: Core Corner
Categories: Core Corner
