equipment

Bodyweight

sets

3

reps

20-45 sec per side

rest

45 sec

1. Lie on your side with your forearm on the floor.
2. Set your elbow directly under your shoulder.
3. Stack your feet on top of each other, or stagger them for balance.
4. Lift your hips off the floor.
5. Set your body in a straight line from head to heels.

1. Hold the position with your hips lifted and level.
2. Keep your top shoulder stacked over the bottom one.
3. Keep your head in line with your spine.
4. Breathe steadily for the set duration.
5. Lower under control, then repeat on the other side.

Breathe steadily throughout the hold rather than bracing and holding your breath.

• Push your hips up and forward rather than letting them sink back.
• Keep your shoulders stacked, not rotated toward the floor.
• Squeeze your glutes to hold the line.
• Bend your knees to make the hold easier while you build strength.
• Hold both sides for the same duration.

• Letting the hips sag toward the floor.
• Rotating the chest toward the ground.
• Letting the supporting shoulder collapse toward the ear.
• Holding one side much longer than the other.
• Holding the breath through the set.

An isometric hold — the measure is time holding a straight, level line, not movement range.