Plank Lateral Raise

Description

How to Do Plank Lateral Raise

1. 1
   Setup

   Begin in a high plank position with your hands directly under your shoulders, feet hip-width apart, and your body forming a straight line from head to heels.

2. 2
   Setup

   Engage your core and glutes, then shift your weight slightly onto your supporting hand and leg, ensuring your hips remain level.

3. 3

   Exhale as you slowly raise one arm straight out to the side until it's parallel to the floor, forming a 'T' shape with your body.

4. 4

   Maintain a stable torso, preventing any twisting or sagging of your hips, and hold the top position briefly.

5. 5

   Inhale as you slowly lower your arm back to the starting plank position with controlled movement.

Tips

• Keep your gaze slightly forward or down to maintain a neutral cervical spine throughout the exercise.
• Focus on driving through your supporting hand and foot to create a stable base, actively engaging your obliques to prevent hip rotation.
• Perform the raise slowly and with control, avoiding any jerky movements or momentum to ensure proper muscle engagement.
• Imagine you are balancing a glass of water on your lower back to help maintain a flat, stable torso during the arm raise.

Common Mistakes

• ×Sagging hips towards the floor compromises core stability; fix this by actively squeezing your glutes and engaging your abdominal muscles.
• ×Rotating your torso significantly during the arm raise indicates a loss of core control; fix this by slowing down the movement and focusing on keeping your shoulders and hips square to the floor.
• ×Using momentum to swing the arm up instead of lifting it with control reduces muscle activation; fix this by performing the raise slowly and deliberately, focusing on the shoulder and back muscles.