Overview
How to do it
- 1
Lie on your side with your forearm on the floor and your elbow set directly beneath your shoulder.
- 2
Set your bottom-side shoulder in a packed, stable position. Keep your neck neutral and your ribs under control.
- 3
Arrange your legs exactly as shown: one leg remains straight with the foot on the floor as the support leg. The other leg stays bent at the knee and lifted off the ground.
- 4
Use the top hand to hold a dumbbell close to your side and hip.
Form tips & common mistakes
Picture a “foot-to-shoulder pillar.” Keep the support foot, pelvis, and shoulder in line.
Maintain the bend in the free leg and keep it lifted the whole time. Do not let it touch down.
Press the floor away through your forearm and keep the shoulder stacked over the elbow.
Keep your ribs down. Do not flare the ribcage to make the hold easier.
Keep the dumbbell close to your torso to preserve strict form.
Benefits
High tension on the lateral core improves anti-lateral flexion strength.
Single-leg support requires the inner thigh and hip to help keep the pelvis level.
Carries over to running mechanics, cutting, and single-leg sports movements.
The dumbbell load challenges the torso to resist twisting.
The forearm support trains shoulder positioning under sustained tension.
Supports groin, hip, and low-back resilience when performed with perfect alignment.
Muscles worked
Adductors (Inner Thigh Muscles)، Obliques، Glutes، Rectus Abdominis، Quadratus Lumborum، Shoulder Stabilizers، Erector Spinae
