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Bench side plank leg swing

Core · Anti-side-bend · glute med · both sides
Default: 2 sets × 10 reps · Both sides · Rest 45 sec between sets

Setup

• Side plank on one hand, hand under your shoulder
• Bottom leg on a bench, top hand behind your head

Each rep (5 sec)

1. Top leg forward 2.5 sec
2. Swing back 2.5 sec
   • Push your hips up, don't sag
   • Body in one line, don't lean forward or back
   • Push the floor away, shoulder steady

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.