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Side Plank with Dip

The side plank can be made more difficult by adding a dynamic element to the hold, in this case adding the dip where your hip and pelvis are allowed to move towards the ground achieves this. As the pelvis moves towards the floor you'll notice that you are in a side (lateral) flexed position at the trunk. This will lengthen the you flank muscles on the lower side of your body, adding tension at a long length to the obliques and quadrates lumborum. The same occurs at the hip abductors like tensor fasciae latae and gluteus medius. Raising the pelvis back to the start position will concentrically contract these muscles adding a large challenge to the area.

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