Summary:

Plank exercise incorporating lumbar spine stabilizers and hip extensor muscles. This exercises may not be appropriate for those with specific shoulder weakness or problems.

Description:

NOTE: A basic plank exercise needs to be mastered before this exercise can be considered.

• start in a push-up position, but instead with the elbows bent, resting on the forearms
• maintain a neutral spine position, keep the hips in line with the spine and lower extremties as well
• maintain proper scapular position and control (ie: keep scapulae resting snug agianst ribcage).
• maintaining the neutral spine and pelvis position, lift one leg by extending the hip, keeping the knee straight, moving in a controlled manner
• return to the leg to the start position
• alternate sides, and repeat as instructed

Tags: plank, advanced, hip extension, spinal stability, scapular, core, multifidii, multifidus, erector spinae