Week 98: Side Plank on Knees with Top Leg March
- Keep It Moving PT & Wellness
- Jul 14
- 2 min read
It's July! Which means summer is in full swing and while we're all having fun, we're also off of our routines and just trying to survive! So this month's theme is Travel Maintenance - and we've got a month's worth of bodyweight drills that you can take with you on the road!
Exercise: Side Plank on Knees with Top Leg March
Purpose: To engage and strengthen various muscle groups of the core and hips simultaneously, focusing on hip flexors, core stabilization, and scapular stabilization. Much needed whole body strength when hoisting that heavy luggage!
Who It's For: For the jet setters, campers and adventurers!
Why We Love It: Because we know you hate skipping your movements
Procedure:
Lay on your side with your spine in a straight, stacked alignment with legs and trunk aligned.
Bend your elbow and place your palm face down on the floor with your elbow directly below your shoulder.
Bend both knees while keeping your hips straight so your thighs are in line with your trunk.
Press the ground away with your palm and elbow with the intention of activating your shoulder blade muscles.
Using your glutes and obliques, lift your hips up towards the ceiling like there's a fire underneath you. Pause at the top of the range for 2 seconds.
Raise up the top leg and drive your knee towards your chest using your core and hip flexors.
Repeat 4-8 times on that side.
Slowly lower yourself back down to the floor.
Repeat as prescribed, and repeat on the other side.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
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