Exercise – Low side plank reach - kcmove

KINETICODE®
PILATES
CERTIFICATION

MAT EXERCISES

LOW SIDE PLANK REACH

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LOW SIDE PLANK REACH

ALL LEVEL

EXERCISE

FOCUS

GOALS

CUES

EXERCISE

STARTING POSITION

Lie on the side, supporting the body on the forearm, with the elbow bent at 90° and positioned directly beneath the shoulder. The legs are adducted together, with both feet flexed while the top arm is bent in captain position.

Inhale to engage the core, stabilizing the upper body while maintaining a neutral lumbar spine and keeping the ribs connected to prevent flaring. Depress the bottom shoulder by drawing it away from the ear.

MOVEMENT

Side plank — Exhale to brace the core while lifting the pelvis off the floor, gently pressing through the forearm and bottom leg. Rise into a stable side plank, maintaining proper alignment from head to feet in the coronal plane, with the head aligned with the sternum. Ensure pelvic stability by keeping the hips squared and the lumbar spine neutral. Keep the ribs connected, avoiding ribcage flaring during the movement.

Inhale to prepare.

Reach — Exhale as you reach the top arm overhead, emphasizing lateral contraction of the obliques with slight side spinal flexion. Stabilize the bottom shoulder and keep the ribs anchored to prevent outward flaring. Shift body weight slightly toward the feet, maintaining squared hips and shoulders, and a neutral spine throughout the movement to preserve correct alignment. A sensation of stretch should be felt along the top side of the body during the reach.

Return in side plank — Inhale as you bend the top arm back to the captain position with control, returning the body to the side plank. Maintain core engagement, shoulder stability, and proper body alignment throughout the transition.

Repeat for 4–10 repetitions on each side.

To end — Exhale to lower the pelvis with control, returning to the starting position while maintaining stable shoulder support.

FOCUS

Core muscles, emphasizing the internal and external obliques.
Hip and pelvic stabilizers, including the gluteus medius, gluteus minimus, tensor fasciae latae, and adductors.
Shoulder girdle extensors and stabilizers, including the serratus anterior, rotator cuff muscles, and deltoids.
Spinal side flexors and stabilizers, such as the quadratus lumborum, multifidus, and erector spinae.
Lower body stabilizers, including the quadriceps, hamstrings, adductors, sartorius, gastrocnemius, soleus, and tibialis anterior.
Neck stabilizers, including the sternocleidomastoid and deep cervical flexors.
Foot stabilizers, focusing on the intrinsic foot muscles for balance.

GOALS

Strengthen the core muscles to enhance lateral trunk mobility and postural stability.
Improve neuromuscular coordination between the upper and lower body in the coronal plane.
Enhance lumbo-pelvic control by improving pelvic and spinal alignment in the coronal plane.
Develop mobility, strength, control, and stability of the shoulder girdle and scapular region.
Strengthen the lower body to improve load distribution and structural support.
Promote balance, proprioceptive responsiveness, and body awareness in a unilateral weight-bearing position.
Enhance motor control during asymmetrical loading tasks.
Reinforce diaphragmatic breathing patterns to support spinal and pelvic stability.
Maintain ribcage anchoring to prevent flaring during dynamic movements.
Stabilize the body against lateral forces and prevent rotational compensations.
Support spinal and pelvic stability through coordinated breathing mechanics.

CUES

Maintain a sense of lengthening the body while reaching the top arm overhead.
Keep the head aligned with the sternum, avoiding head tilting or extension.
Engage the core to prevent ribcage flaring and pelvic tilting.
Distribute weight evenly between the supporting forearm and lower leg.
Ensure the shoulder remains stable and depressed; avoid shoulder elevation or joint collapse.
Utilize cues such as “reach away from yourself” or “keep the hips in line” to encourage proper form.
Activate the legs fully to assist pelvic stability and support the lift.
Prioritize precision, optimal alignment, and control over speed of movement.
Avoid hyperextending the knees; engage the quadriceps and allow for a slight micro-bend if needed.
Coordinate breathing patterns to facilitate movement control and maintain alignment.

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