Facebook Twitter Linkedin Instagram Youtube
Facebook Twitter Linkedin Instagram Youtube
Contact Us
Facebook Twitter Linkedin Instagram Youtube
Contact Us

Side plank off two legs

  • Stability & Strength
  • Intermediate
Subscribe

This is an instructional video to correctly demonstrate Side plank off two legs

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good easier exercise for strength or endurance of the Gluteus medius
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. Lie down on your side with your body completely straight. Take the bottom arm out to the side so that you are supported on you forearm. Keeping both feet together, raise the pelvis off the ground until your body is in a straight line. At the top you should only be in contact with your forearm and your foot.
  4. You can add resistance by holding a weight on your upper hip
  5. Choose a resistance that is high for strengthening and is low for endurance.
  6. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  7. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  8. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds for endurance.
  9. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

Related Exercises

For

Services

General

Exercises

  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
Facebook Twitter Linkedin Instagram Youtube
  • Copyright Hawkes Physiotherapy 2024
Website Managed and Hosted by
Stellified Digital Marketing Agency

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!

  • By clicking subscribe below you are confirming that you have read our Privacy Policy.

Enquire

By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.
Click here for our opening times

Enquire

Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).