How to do it
- Lie on one side with the elbow directly under the shoulder.
- Stack the feet, or stagger them for balance.
- Lift the hips so the body is straight from head to feet.
- Hold, keeping the hips high, then switch sides.
Common mistakes
- Hips sagging towards the floor.
- Rolling forward or back.
- The shoulder shrugging up to the ear.
Breathing and tempo
Breathe slowly and steadily for the whole hold; never hold your breath. Stay still rather than shaking through it.
Make it harder or easier
Harder: Raise the top leg, or reach the top arm up.
Easier: From the knees, with the knees bent behind you.
Sets and reps
Beginners: 2-3 holds of 20-30 seconds, resting 30-60 seconds between them.
Progressing: 3 holds of 45-60 seconds, then move to the harder version.
Safety
- Stop if the supporting shoulder aches; try the knee version.
Swaps
Nothing in this list trains the same muscles the same way; use the easier or harder version above.