Plank Lateral Raise

Description

How to do Plank Lateral Raise

1. 01
   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. 02
   Setup

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

3. 03

   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. 04

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

5. 05

   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.