Core
Planche de cote dynamique
Build lateral core stability and defined obliques with this controlled bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
Lie on your side with your legs straight and stack your feet one on top of the other.
Place your bottom elbow directly under your shoulder with your forearm flat on the floor.
Engage your core and lift your hips off the ground until your body forms a straight line from head to heels.
Lower your hips slowly toward the floor without letting them rest completely on the ground.
Drive your hips back up to the starting position using your oblique muscles.
Complete the desired number of repetitions before switching to the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the top shoulder to rotate forward or backward
- Sagging at the hips instead of maintaining a straight line
- Placing the elbow too far away from the body
- Holding your breath during the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.