Step by step
- Lie on your side with both legs straight, feet stacked or slightly staggered and the lower elbow under your shoulder.
- Brace your torso and lift the pelvis until the shoulders, hips and ankles form one line.
- Hold while breathing steadily; keep the hips stacked without sagging or turning.
- Lower the pelvis with control and repeat on the other side.
Common mistakes
- Letting the hips sag or rotate.
- Placing the elbow away from the shoulder or holding the breath.
Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.
