I was getting tired of just holding the high front plank, so I thought about challenging my core by simply lifting my leg. I know that sounds easy, but trust me, it isn't as easy as it seems. I got my sister initially to place a water bottle on my back, but I was barely able to keep it from falling off. I then got her to switch the water bottle with a half foam roller. The half foam roller was a bit easier and it allowed me to see how much sway and hip hike I had while performing the task.
Why is Stability Important?
I find this exercise a great way to gauge whether or not your back/pelvis/hips are stabilized during a simple leg lift from the ground. I often find that there is a breakdown in the core or the stabilizing system while we attempt to dissociate arm/leg movement. It is this failure in our core that doesn't allow us to transfer power from one part of our body to another.
- There should be very limited movement when transitioning between sides
- Take your time while completing the exercise
- Avoid holding your breath. It's easy to gain stability via intra-abdominal pressure but you don't want to pass out from doing this exercise either!
If you can do this exercise with a bottle or jug of water on your back with minimal movement, I want to see! Post your linked video to the comments section.
Jessie Wong, Physiotherapist from the Physio Room
*The exercises provided on this website are for educational purposes only, and are not to be interpreted as a recommendation for a specific treatment plan, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.