Lie on your side with your legs straight and stacked on top of each other.
Prop yourself up on your bottom forearm, positioning your elbow directly under your shoulder.
Engage your core and lift your hips off the floor until your body forms a straight line from head to feet.
Extend your top arm toward the ceiling or rest it on your hip for stability.
Hold the position for the desired duration while breathing steadily.
Lower your hips with control and repeat on the opposite side.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 15-20 second holds per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 30-45 second holds per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 45-60 second holds per side | Strength, high intensity/volume |