Step by step
- Lie on your side with bent knees stacked. Place your lower elbow beneath your shoulder.
- Press your forearm and lower knee into the mat and lift your hips.
- Keep shoulders, hips and knees in one line, with chest and pelvis facing the same way. Breathe steadily.
- Lower with control, then repeat on the other side.
Common mistakes
- Letting the hips sag or rolling the chest toward the floor.
- Placing the elbow far from the shoulder or holding your breath.
Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.
