Side Plank Leg Lift Touch with Hand
Side Plank Leg Lift Touch With Hand er en styrkeøvelse med egen kropsvægt, der fokuserer på de skrå mavemuskler og ballerne. Ved at kombinere et benløft med en håndberøring fra en sideplanke-position udfordres din laterale kernestabilitet, hofteabduktion og balance på samme tid.
Sådan gør du
- Indtag en fuld sideplanke-position på den ene hånd, så din krop danner en ret linje.
- Løft det øverste ben opad, mens du samtidig rækker den øverste hånd frem for at røre dine tæer.
- Vend tilbage til startpositionen i en kontrolleret bevægelse.
- Gentag det ønskede antal gentagelser, før du skifter side.
- Hold et stabilt fundament og spænd i coremuskulaturen under hele øvelsen.
Teknik-tips
- Keep your body in a straight line from head to heels.
- Engage your core and squeeze your glutes before moving.
- Lift the top leg with control rather than using momentum.
- Reach your hand to touch your toes smoothly.
- Keep your supporting shoulder stable and stacked.
Vejrtrækning: Inhale as you prepare in the side plank, and exhale steadily as you lift your leg and reach for your toes.
Almindelige fejl
- Sagging hips, which reduces core activation and strains the shoulder joint.
- Rushing the movement, which ruins balance and makes it hard to target the obliques.
- Rotating the chest downward, which shifts the work away from the lateral core.
- Holding your breath, which makes it harder to maintain balance and stability.
Aktiverede muskler
Primære: obliques. Sekundære: mavemuskler, baller, skuldre.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 8–12 reps per side, rest 60 s
Tab dig
3 sets × 10–12 reps per side, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–10 reps per side, rest 60–90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you have wrist or shoulder discomfort, ease off or choose a gentler forearm variation.
- If you feel sharp pain in your lower back or hips, stop immediately and check with a professional.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
Få denne i din plan
Opret en gratis konto for at få en AI-bygget plan, der fletter øvelser som denne ind i din uge.
Start gratis →Ofte stillede spørgsmål
What should I do if my wrist hurts during this side plank?
Try practicing on your forearm in a side elbow plank variation, or ensure your hand is placed directly under your shoulder with your fingers spread wide to distribute the weight.
How can I improve my balance during the leg lift?
Focus your gaze on a fixed spot straight ahead, slow down the movement, and squeeze your glutes and core tightly before you lift the top leg.
How often should I practice this exercise?
You can include this core movement 2 to 3 times per week as part of your overall strength routine, allowing adequate rest between sessions.