Own Every Range
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VIDEO DEMO

Short-lever side plank

Regression of QL Side Bend

YouTube · Core Exercise SolutionsShort Lever Side Plank for Balanced SupportWatch the demonstration

REGRESSION · HOW TO DO IT

Short-lever side plank

These steps are written specifically for the Short-lever side plank. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Lie on your side with the elbow under the shoulder and the knees bent. Stack the ribs and pelvis.

  2. 02
    Move the pattern

    Press the forearm and lower knee into the floor, then lift the hips into a straight line from shoulder to knee.

  3. 03
    Finish with control

    Hold without rolling or sagging, then lower the hips under control.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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More about this movement

TRUNK & SPINE / 23

Short rangeShort range

Short-lever side plank

Sets: 3 · Reps: 6–12 per side

Short-lever side plank is a regression of QL Side Bend. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The underside quadratus lumborum and obliques begin long, then shorten to bring the ribcage back toward the pelvis.