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Side-Incline

IntermediateStrengthTier T2

You lean forward with both hands flat on a low step so your body makes one straight line from head to feet. You tighten your stomach muscles. Then you lift your right leg out to the side and hold it just off the floor.

Targets: Hip

Stop if

Pain should calm within about an hour and not disturb sleep; if it does, modify or reduce that day's amount, following the reps-in-reserve principle.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • stairs or step

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Complete a selection of the exercises three times a week with at least a day's rest in between, choosing ones you can perform comfortably while still feeling challenged.
  • This exercise uses only a stable elevated support for the hands.
  1. A woman leaning forward with both hands flat on a low step, her body forming one straight diagonal line from her head to her feet, both feet planted on the floor.

    Step 1 of 3

    Lean forward and place both hands flat on the step so your body forms one straight line from your head to your feet, and brace your stomach muscles.

  2. The same woman still leaning on the step with both hands flat, her right leg now lifted straight out to the side and held hovering just above the floor while her left leg stays planted.

    Step 2 of 3

    Slowly lift your right leg out to the side and hold it hovering just off the floor.

  3. A woman leaning forward with both hands flat on a low step, her body forming one straight diagonal line from her head to her feet, both feet planted on the floor.

    Step 3 of 3

    Lean forward and place both hands flat on the step so your body forms one straight line from your head to your feet, and brace your stomach muscles.

Breathing

  • Breathe normally.

Safety Information

Do not let pain go above 4 out of 10, and it should calm down within about an hour without disturbing that night's sleep. Hurt doesn't equal harm – pain during exercise is not on its own a sign of damage – but if pain disturbs sleep or is still raised the next day, modify or reduce that day's amount. Choose exercises that can be performed comfortably while still feeling challenging, and move between levels according to symptoms. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.