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  • Come into a side lying position with the elbow stacked directly underneath the shoulder resting on the outside aspect of your arm
  • Bend the knees so the heels are in line with the buttocks
  • Place the hand onto the hip or extend the arm to the roof
  • With the weight in the knees and the elbow, lift the hips towards the roof
  • Ensure the buttocks moves forwards and doesn’t arch out from the lower back


  • Ensure that the shoulder remains strong without collapsing through the chest.
  • Avoid rolling through the torso towards the ground.
  • Maintain a strong position through the pelvis.