Hip drops during hold
Lateral chain fails; adductors on top leg don't contribute.
Overactive muscles
Quadratus lumborumTFL
Corrective work
Foam RollTFL↗Foam RollQuadratus lumborum↗StretchQL side-bend stretch↗Core · Core
Copenhagen Side Plank (Short Lever)
Coaching cues
- Bottom knee on bench; top leg straight — side plank from the knee
- Drive hips up; straight line from knee to shoulder
- Inner thigh of top leg is active — squeeze up
- No hip drop or rotation
Common faults 2
Shoulder shrugs
Upper trap elevates on the bottom shoulder.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗