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Plank, Side, Low Knee Pull

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Classification
Type auxiliary
Mechanics compound
Direction pull
Equipment mat
Additional Equipment -
x Rate Plank, Side, Low Knee Pull
 

Itīs an effective exercise.
 


Itīs a practicable exercise.
 


Itīs an often applied exercise.
 

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Instructions

Preparation

Lie on mat in lateral position with elbow of low arm below shoulder. Let forearm point forward. Extend other arm upward. Place high leg on floor, raise low leg slightly and hold it extended in front of high leg. Lift hip until body is slightly arched.

Execution

Pull knee of low leg toward chest. Return and repeat. Continue with opposite side.

Variations / Comments

Begin with moderate speed. As you advance you may want to increase the execution speed.

Mat Plank, Side, Low Knee Pull Starting Position Starting Position
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Mat Plank, Side, Low Knee Pull Ending Position Ending Position

Muscles

Target Obliques
Synergist Hip Flexors
Stabilizers Hip Abductors | Rectus Abdominis | Triceps Brachii | Latissimus Dorsi
Mat Plank, Side, Low Knee Pull Muscles Front
Front
Mat Plank, Side, Low Knee Pull Muscles Rear
Rear
High End Visualizations
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