Plank leg swings, specifically side plank leg swings, involve swinging your top leg forward and backward while maintaining a stable side plank position. Here's how to perform the exercise:
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Start in a half side plank position: Position your elbow directly beneath your shoulder, forearm on the ground, and your bottom knee bent on the ground. Stack your hips and shoulders.
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Engage your core: Maintain a stable torso by engaging your core muscles. This prevents sinking into your lower back.
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Lift your top leg: Extend your top leg straight out, aligning it with your body.
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Perform the leg swing: Swing your top leg forward and backward in a controlled motion. Avoid large, fast swings; focus on controlled movements to maintain stability. Keep the leg turned in slightly.
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Maintain stability: Throughout the exercise, focus on keeping your torso and shoulder stable. Avoid letting the leg swing cause your body to wobble.
The key is maintaining a turned-in leg position and a stable torso and shoulder, resisting the leg's movement instead of collapsing into the lower back.
