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Shuttle MVP Deep Side Press

IntermediateStrengthTier T2

You lie on one side on the sliding carriage of a horizontal sled apparatus with your legs straight. You press one foot against the footplate by straightening your ankle and leg, then return.

Targets: Ankle

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A man lying on his right side on a sliding carriage close to a fixed kickplate, his straight left leg's foot pressed against the plate, right leg bent and tucked away.

    Step 1 of 3

    Lie on your right side on the carriage backrest close to the kickplate. Raise your left leg straight and press its foot flat against the kickplate. Bend your right leg at the hip and knee and tuck it out of the way.

  2. The same man, now with the carriage propelled away from the kickplate, his straight left leg's foot pointed in plantarflexion.

    Step 2 of 3

    Drive your left ankle from flexed to fully extended, propelling the carriage away from the kickplate. End the stroke with your left leg straight and your foot pointed.

  3. A man lying on his right side on a sliding carriage close to a fixed kickplate, his straight left leg's foot pressed against the plate, right leg bent and tucked away.

    Step 3 of 3

    Lie on your right side on the carriage backrest close to the kickplate. Raise your left leg straight and press its foot flat against the kickplate. Bend your right leg at the hip and knee and tuck it out of the way.

Safety Information

Keep the tucked-away lower leg clear of the moving carriage and kickplate throughout every stroke -- letting it drift into the carriage's path risks a pinch or a sudden loss of the side-lying position. If you have a hip, knee, ankle, or low-back condition, ask a physical therapist or physician before attempting this exercise, because it repeatedly drives the raised leg's ankle against a moving, elastic-cord-resisted carriage while side-lying. Stop and let the carriage return toward the kickplate under control immediately if you feel a pinch, sharp pain, or the raised leg's knee begin to bend unexpectedly at any point in the stroke. 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.