Garrett McLaughlin, MS, ATC, CSCS, ART

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How to Progressively Warm-Up the Calf & Ankle: A Basic Pre-Run Loading Protocol

December 9, 2019 · by Garrett McLaughlin

| Article written on December 9th, 2019 at 4:33pm | Follow Garrett on Facebook and Instagram |

One area runners need to spend more time emphasizing within their dynamic warm-up is the calf complex and ankle joint. Since running adds a lot of forces on the musculoskeletal system and these areas are so active throughout the running cycle, preparation is key to reduce the likelihood of injury and improve performance.

Let’s be honest, the lower leg often gets neglected in most dynamic warm-up and strength training programs. This is can be a problem since it’s generally an area which experiences a higher volume of running-related injuries. Therefore, properly preparing the ankle and calf for running can increase resilience to injury and preparation for subsequent runs.

In this video blog, I will outline a series of drills that progressively load the calf and ankle. Next time you warm-up for a run, follow this protocol or utilize specific exercises to fill in the gaps. This will ensure you are best prepared for the rigors of distance running.

Calf & Ankle Range of Motion

In the general context of this article, you might be wondering why I am recommending calf stretching and ankle mobility. In no way will this help prepare you for the amount of loading that the lower leg endures while running. However, ankle dorsiflexion is an important range of motion needed during the mid to late stance phase and where many runners are often limited. If you have limited range of motion at the ankle joint, I recommend addressing this early in your dynamic warm-up with some simple flexibility and mobility drills for no more than 60-90 seconds.

Wait, click here to self-assess ankle dorsiflexion to see if you need this!

Calf Raises

With any dynamic warm-up, it’s important to start simple before progressing to more specific drills that introduce higher loads. That’s why the calf raise is a logical entry point. To perform the calf raise, simply raise the heels off the floor while keeping all of your weight evenly distributed across the toes. If you need assistance with balance, hold on to a wall or sturdy object and focus on moving through the full range of motion. Perform 10 to 20 repetitions to increase tissue temperature, lubrication of the ankle joint, and activation of the calf complex.

Single Leg Calf Raises

Specificity is important as you are preparing the body for a particular sport. In this case, since running is so single leg dominant, you must incorporate drills that take this into consideration. The single leg calf raise is the unilateral version of the calf raise demonstrated previously. This further challenges the ankle and calf, as well as increases tissue temperature and joint lubrication. Perform 10 to 20 repetitions before completing the following drills.

Ankle Hops

The next two exercises are typically where most runners fail to connect their dynamic warm-up with the plyometric-like demands of running. Since running imparts 2-4 times bodyweight on a single leg, while essentially bounding from one leg to the other, the dynamic warm-up must account for this. Ankle hops is a great “in-between” exercise that places the ankle and lower leg under greater load and replicates the elastic and shock absorption demands of running. Complete 2 sets of 10-20 repetitions while gradually increasing the intensity of each hop.

Single Leg Ankle Hops

The last drill that is a perfect segue to running is single leg ankle hops. The theme continues in which we are progressively increasing the amount of load and demand on the ankle and calf to replicate what the body will endure while pounding the pavement. Single leg ankle hops is a challenging single leg plyometric activity that targets energy storage and release. For the purpose of improving readiness to run, you don’t want to over exert yourself with this drill. Instead, complete 2 sets of 5-10 reputations as the final step before you set out on your run.

What’s important to realize about this progressive dynamic warm-up for the ankle and calf is that the same principles can be applied to any and every area of the body. By no means do I recommend only warming up in isolation. But, if you have a history of lower leg and foot injury, or feel like these areas need extra TLC, then by all means utilize the drills outlined to better prepare for running.

Please click here or comment below with questions and feedback pertaining to this article. Thanks for reading!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

4 Exercise Variations to Strengthen Your Hip Flexors

November 27, 2019 · by Garrett McLaughlin

| Article written on November 21st, 2019 at 3:09pm | Follow Garrett on Facebook and Instagram |

The hip flexors are a group of muscles at the front aspect of the hip. They get a ton of attention due to our increasingly sedentary lifestyle, and as a result, the shortness/tightness developed which can create a nagging sensation and/or limit flexibility. However, aside from stretching this muscle group, strengthening should be a part of your weekly routine.

Over the years, there has been such prevalence on strengthening the gluteals for better performance and reducing the likelihood of injury. Almost to the point where people, especially runners, are doing entire workouts devoted to this muscle group. As much as I think the gluteals are important, we must look more closely at the biomechanics of running and the role the hip flexors play throughout gait. Because in the end. this muscle group cannot be neglected.

Due to their location, the hip flexors help lift the knee in front of the body towards the chest. They are also active eccentrically to store energy throughout hip extension and push-off before pulling the hip forward during swing phase, and into the flexed position I stated previously. Because the psoas muscle spans all the way to the lumbar spine and the other hip flexors have many different pelvic attachments, they play a role in stabilizing the pelvis and lumbar spine during single leg stance and running. Therefore, it’s important that these muscles are strong, stable, and resistant to fatigue. This will prevent a breakdown in running form as mileage increases.

Since hip flexor strengthening is not talked about enough, I want to share with you a simple and effective 4 exercise progression that I commonly prescribe to my running clients. This will provide the guidance needed to properly target this muscle group.

Let’s begin…

Hooklying Band Resisted Marching

This hooklying band resisted marching exercise is a dead bug and core stability variation with emphasis on resisting hip flexion. When setting up for the movement, make sure you are maintaining a neutral spine and not using a resistance so hard that it causes you to lose position. Place the band around the feet and engage the flexed hip to prevent the stretched band from pulling you out of 90 degrees of hip flexion. Hold for a second or two, then switch sides. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #2.

Watch the video below to learn more…

Hip Bridge with Band Resisted Marching

The hip bridge with band resisted marching is very similar to the previous exercise, but while holding the top of a hip bridge. What this does is require the gluteus maximus and opposite side hip flexor to work simultaneously. This muscle activity is very similar to running where one leg is extending to push-off while the other is flexing through swing phase in preparation for foot strike. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #3.

Watch the video below to learn more…

Long Lever Bridge with Band Resisted Marching

The long lever bridge with band resisted marching is essentially the same exercise as #2 but with a lengthened lever arm. By extending the legs further out then the traditional hip bridge, this will place more emphasis on the hamstring muscle group. Not to mention it creates a greater degree of hip flexion to move through and more tension in the band. Therefore, it’s a harder variation than the previous two exercises. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #4.

Watch the video below to learn more…

Single Leg Stance with Isometric Resisted Hip Flexion

As much as ground-based exercises do a great job at building strength in particular areas, we must always ensure that this strength carries over into an upright position. Because, plain and simple, that’s where running and everyday movements happen. The single leg stance with resisted isometric hip flexion challenges the non-weight bearing leg to engage the hip flexor and maintain a 90/90 position at the knee and hip. In addition, single leg stance requires a greater degree of stability and balance, so this exercise can really tie things together. Complete this movement for 2-3 sets of 30-60 sec holds each. When proficient, increase the tension of the band or cycle back through this exercise progression again with more repetitions or a harder band.

Watch the video below to learn more…

What’s important to realize is that this is a progression of exercises. Therefore, determine which exercise should be your starting point and begin building hip flexor strength, while only progressing to the next variation every 4-6 weeks. Each week, try to increase the amount of repetitions, resistance of the band, or time, to make the exercise more challenging. This will help you improve strength, endurance, and stability while becoming more proficient in the movement.

If you have any questions about the exercises outlined in this article or want to work more closely together to receive an individualized strength training program, please click here to contact me or comment below. Thanks for reading!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

The Secret Behind Injury Prevention: Can You Run Your Next Race Pain-Free?

November 2, 2019 · by Garrett McLaughlin

| Article written on November 1st, 2019 at 4:45pm | Follow Garrett on Facebook and Instagram |

Have you struggled with persistent aches, pains, and various running-related injuries throughout the years? Are you at the point where you are ready to try something different in hopes of seeing better results? If so, this article should provide you with the guidance necessary to reduce your likelihood of injury once a for all.

I hate to mislead you with some attention grabbing title. But, the truth is… Running is a painful sport. In fact, the research shows that up to 70% of runners get injured each and every year. Therefore, the real goal should be how to reduce your risk of injury since it cannot be prevented altogether. This can be done by increasing your tolerance to the demands of running and functioning in a more efficient way.

In the following sections, I will present a few key points for you to consider when emphasizing injury reduction…

Perform a Running Analysis

Since you’ll usually spend anywhere from 3-6 days per week running, the first step is to run more efficiently. How do you go about that? Spend the time and a little money on the front end by paying a trained professional to conduct a running analysis. This can be done in simple ways such as slow-motion treadmill analysis or with wearable technology like the DorsiVii.

Too often do we pay for the best Garmins, self-myofascial release tools, and training programs. In reality, your money is best spent on improving the quality of your movement within the sport. More efficient running form will cause less wear and tear on the body, as well as improve performance.

Complete a Movement Assessment

In addition to analyzing your running form and implementing the corrections which will make you more successful on the road, it’s important to assess general and specific movement patterns. What’s important to realize is that the body is really good at compensating. This means that a movement might appear normal even though the strategy to achieve that position has been altered due to a mobility, stability, or motor control problem.

During an assessment, you will complete a series of movements that can be analyzed by a trained professional. These movements provide a good glimpse into how the body functions in various positions. And, these naturally play a big role in how well you run.

Most movement assessments consist of the squat, lunge, single leg stance, step down, and other relevant drills. They can also be broken down to a greater degree when a discrepancy is found by evaluating one or several of the joints involved. In the end, you can determine your overall movement competency, if there are any imbalances or asymmetries from side to side, and which weak links need to be addressed to reduce your risk of injury.

Correct Your Weak Links

With the running analysis and movement assessment completed, you will have a very good idea of which areas require your attention. What’s important to realize is that there might be several things which are not “optimal,” in regards to your movement. The good thing is, you don’t have to be perfect to be a successful runner. And, by no means do you have to correct everything. Instead, work closely with your healthcare provider to determine what are the low hanging fruit or most important priorities to target first. Start there!

When implementing a corrective plan, patience and consistency are the two key ingredients. You can’t work on your specific exercises once a week and expect it to have any impact. Many of these underlying issues may have been present for months or even years before uncovering them. Therefore, address them daily, progress your program when able, and stay committed for the long haul.

Incorporate a Structured and Progressive Strength Training Program

Runners either have a love or hate relationship with strength training. However, one thing we can’t deny is that a higher level of strength or endurance only increases your tolerance to the demands of running. And, the great thing about that is, you are able to improve your foundation without running more miles. This is crucial as we age.

In my opinion, strength training is not the best term for it. Of course, it’s helpful to be stronger and more resilient. But, there are other characteristics which could better reduce your risk of injury, including: mobility, stability, neuromuscular control, timing, coordination, stiffness, and shock absorption. All of these play a vital role while running and should be addressed within your strength training program.

The big question usually becomes, how do you implement a strength training program alongside your running? Of course, running needs to be your priority. With that being said, there are weeks or months throughout the year where you can be more aggressive in the gym. This is usually following your goal race as you take some time to recover or even early in your running plan while you are still establishing a base. Then, as mileage builds, strength training can back down into more of a maintenance phase. As long as your body is able to adequately recover between runs, strength training should play a role in some way. Anywhere from 1-4 days per week is recommended depending on the time of year.

Understand Intensity, Volume, & the Importance of Recovery

Three of the most important variables in running are intensity, volume, and recovery. These have a very special relationship with each other that undoubtedly play into your likelihood of enduring a running-related injury. Plain and simple, the higher the intensity or greater the volume, the more recovery is needed. When recovery is overlooked for the sake of running faster or more miles, tissue breakdown will likely exceed tissue repair.

Running is infamous for chronic overuse injuries such as tendinopathies and stress fractures. How do these occur? A repetitive load is applied for too long or with too much magnitude for positive remodeling to occur. That’s why it’s very important to listen to your body and reduce intensity or volume when you are excessively tired, not sleeping well, experiencing high levels of stress, during certain times of your menstrual cycle, and/or not hitting your normal paces.

In the end, it’s important to be smart with your training. If you start to notice any of the warning signs listed above, consider what modifications you might have to make to stay healthy. That’s why I always recommend following a structured and progressive plan that builds you up for your goal race, while prioritizing recovery. Not to mention utilizing an experienced running coach to help you make smart decisions.

Like I mentioned upfront, running is hard on the body and there is no way to prevent running-related injuries from occurring altogether. Being smart, listening to your body, and applying some of the strategies I mentioned can help alleviate the risk so you can continue running on your terms for years to come.

Thank you for reading this article. Please comment below or contact me directly if you have feedback or any questions. And, if you feel like a running analysis, movement assessment, or individualized strength training program could help you become a more resilient runner, don’t hesitate to reach out!

‘In the Spotlight’ with Claudette Watson

October 13, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Claudette Watson. I have had the privilege of working with Claudette beginning in February of 2019. She started in-person with a 2x/week functional training option and then switched to the remote coaching program when I moved to Michigan.

Claudette and I have interacted quite a bit over the years. Whether that be at Fleet Feet Sports Nashville or one of my learn-by-doing seminars, she has always been eager to learn more about running injury prevention and strength training. Unfortunately, a challenging return from injury finally allowed us to work together in an official capacity. But, I was very happy for the opportunity.

One area that I believed was holding Claudette back was her current strength training routine. It consisted of a lengthy list of physical therapy-type exercises but did not take the next step to load and build tolerance to the high impacts of running. Through a movement assessment and evaluation, we were able to determine her specific needs and began working towards targeting those weak links with a structured and progressive program.

Fortunately for me, Claudette is very hard working, dedicated to the process, and inquisitive to want to understand the “why” behind the program. This allowed her to go from struggling early on when returning to running to excelling at a recent 5k.

Without further ado, let’s shine the spotlight on…

Claudette Watson

Q: Where are you from?

A: “I was born in New Jersey and moved around a lot as a child, but for middle school my family was relocated to Wilton, CT. That is where I discovered my love of running! I started as a sophomore in high school, where I ran indoor and outdoor track. I also had the opportunity to run cross country as a freshman in college. Early on, I was told I had “bad knees” by my doctor and advised to quit, but I decided to limit my mileage instead. Cross training of any kind really was not part of a young runner’s routine back in the 80’s. With some careful training and an inspiring college coach I was able to run my first 10-miler. After that I was hooked!”

Q: If you could live anywhere in the world where would that be? Why?

A: “I would live in Nashville! My husband and I love the friendly people and the country music scene. We appreciate all of the outdoor sport activities available to us and the excellent fitness opportunities with all of the gyms and studios in town.”

Q: What are some of your favorite hobbies?

A: “For cross training I enjoy swimming with our friends at Ensworth Aquatics Masters. I also like cooking for family and friends, and recently joined a book club and rediscovered the pleasure of reading fiction. We are also preparing for the arrival of a new puppy in October, and plan on doing some volunteer pet therapy with her in the near future.”

Q: What are the top reasons you enjoy running?

A: “I like running for all the reasons I enjoyed it as a teenager- the camaraderie, spending time outdoors, and the challenge of a good workout. I appreciate all the connections I have made through running- especially friends in the Brentwood Breakfast Club, Fleet Feet running programs, and working with coaches like Garrett.”

Q: When you first started working with Garrett, what goals did you want to achieve?

A: “I was primarily looking for improved injury resistance. I discovered in my 40s that I have low bone density; now that I am in my 50s I really have to pay attention to how I manage load-bearing activities within my weekly routine.”

Q: What motivated you to work with Garrett, and what were the goals you wanted to achieve?

A: “I sustained an injury from training and racing the Indianapolis marathon back in 2017 and had to restructure my overall program to include more strength training. My goal is adding muscle mass to have a protective effect on my bones and improve injury resistance for running.”

Q: How did your new strength training program differ from what you were doing before?

A: “Before working with Garrett, I was mostly focused on “prehab” physical therapy-type exercises and Pilates. Lifting heavier weights was not part of my program. So far I am seeing good results with Garrett’s program and had success running a 5K over Labor Day weekend.”

Q: What are the most noticeable improvements you’ve seen so far?

A: “I have gained muscle, improved posture and core strength, and am able to lift heavier things in daily life without assistance. My return to running has been easy after taking time to lay the foundation with Garrett’s strength program.”

Q: Since you have worked with Garrett in-person AND remotely, what are the advantages of each program?

A: “Garrett offers great form/technique corrections and motivation when you meet with him in-person. Remote coaching is flexible and you get quick feedback to your written questions and commentary on any videos you share. I also appreciate the monthly check-in call Garrett offers as part of the remote coaching program.”

Q: What is the one thing that you dislike the most but continue to work on because it will help?

A: “RAILs- I am easily sidetracked at home; although I am good about stretching I often neglect to make time for the actual corrective exercises. I am working on setting aside some time for that important component of the program.”

(Note: RAILs is an individualized corrective program I have each client complete to address the findings of their movement assessment. It stands for Release, Activate, Integrate, and Locomote. The goal is to correct any underlying limitations, imbalances, and reduce the likelihood of future injury.)

Q: How do you feel Garrett’s services may differ from other professionals in his field?

A: “Garrett’s movement assessments make sure the program is specifically tailored toward your body’s needs and your sport of running. He is also knowledgeable enough to accommodate any other requests you have- for example, my shoulder as it relates to swimming.”

Q: Looking ahead, do you have any new goals/races you are working towards?

A: “This year my project is working toward a faster 5K time. Then next year my goal is a 10K, followed by a half marathon in 2021. Whether I get to race another marathon will depend on how I perform over the next few years with this strength training regimen. I will most definitely will be looking to Garrett for his expert opinion!”

Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Claudette Watson! Please feel free to comment below with any questions or feedback.

4 Things Every Runner Should Do in the Offseason

October 4, 2019 · by Garrett McLaughlin

| Article written on October 4th, 2019 at 1:15pm | Follow Garrett on Facebook and Instagram |

Congratulations! You completed your goal race and you’re ready to reduce mileage and let your body recover. Although you’ll still be running some miles each week, this is a great time to adjust your focus for the offseason.

Now, let me start by saying that most runners are not fond of the word offseason. Regardless of whether this is late fall/early winter or late spring/early summer, you’ll most likely still be running and possibly signing up for a handful of “fun” races. This is completely fine!

What this time of year provides is the ability to switch gears and focus your attention on the supplemental strategies which will make you a more successful runner. Because running mileage is low, it’s important to take advantage of the offseason to come back stronger and with a refreshed mental capacity. Unfortunately, those runners who don’t do this usually set themselves up for failure.

Because you deserve so much success with your running, I want to share with you the most important tips to consider this offseason. Of course, you don’t have to incorporate each and every strategy. But, you need to realize how impactful this time of the year can be on your running if you want to see longevity in the sport.

Let’s get started…

1.Reflection

Plain and simple, you can’t see where you are going unless you understand where you have been! It’s easy to just move on after your goal race. But, this is a mistake.

Instead, reflect on the success, or lack thereof, of your goal race and training. This will help you determine what needs to be fine tuned the next time around for better results. And, it should open your eyes to what you can work on throughout the remainder of the offseason to get a step ahead.

There are several different areas which are important to reflect upon, these include:

Race reflection
- Time
- Pace
- Did you achieve your goal?
- What were the limiting factors? (pain, weather, nutrition, fatigue, etc.)
Training reflection
- Did your training properly prepare you for race day?
- Did you struggle at a certain mileage?
- Any injuries along the way?
- Total duration of training plan (# of weeks)
- Total volume (weekly, monthly, & total miles)
- Composition of running (long slow distance, track, hill repeats, tempo runs, etc.)
- Supplemental movement strategies (strength training, mobility, core, warm-up, cool-down)

All of these things need to be considered to determine where you can do better next time. Instead of doing the same thing and expecting different results, complete an honest audit of your running and adjust accordingly.

2. Schedule a running-specific evaluation

The offseason is the most important time of year to take a better look at your body and re-build the foundation. When running mileage drops, it allows for more emphasis to be placed on correcting underlying imbalances and faulty running/movement mechanics. Addressing these key areas will help you stay injury-free and thriving when it matters most.

If you experienced an injury or niggle while training for your last race, regardless of whether it is now pain-free or not, you have to get to the bottom of it. Just because an area is no longer exhibiting pain does not mean the underlying cause has been corrected.

Seeking the help from a trained healthcare provider can go a long way. But, not all providers are created equal!

I recommend finding a provider who has experience in caring for running-related injuries specifically. The overuse nature of these injuries need to be handled appropriately with a thoughtful and progressive corrective program. Not to mention, a deeper look at your running form and mechanics is probably warranted.

Once the provider has identified and educated you on the key findings, it’s time to get to work! Following your daily corrective program and scheduling periodic check-ins with the provider will ensure you are addressing the issues properly and also progressing the program. Doing so now will make sure the aches and pains don’t re-surface when you get back into your training.

3. Implement an individualized and structured strength training routine

I cannot overstate this enough… Runners need to strength train regularly regardless of the time of year. With that being said, the offseason is the best time to really double down on these gains when running mileage is low. Or, to begin a strength training routine if you haven’t done so before.

One of the biggest problems I see is most runners consider adding strength training at the same time they begin their formal running plan. What most don’t realize is that it’s harder for the body to recover with two competing stressors. Therefore, if you can strategically begin creating your base in the offseason, this will allow you to have a solid foundation in place before running mileage increases.

Remember that evaluation I mentioned above? That should help guide your strength training routine in the offseason. Instead of aimlessly getting stronger, consider what are your weak areas which may be limiting performance and predisposing you to injury. Once you understand that, spend time 2-4x/week creating a better foundation. This can be in the gym or at home with a bodyweight routine.

In general, it can’t hurt to increase strength and endurance. These characteristics provide a protective shield around the body which helps make you more resilient to the demands of running. But, you must also target power, stability, timing, coordination, and mobility. That’s why I always recommend the use of bodyweight movements, free weights, and minimal selectorized equipment.

A handful of the best exercises for runners are deadlifts, single leg deadlifts, squats, rear foot elevated split squats, lunges, calf raises, plank variations, and bridging variations. In addition, increasing upper body strength and improving posture will be especially important to maintain a good body position while running. So make sure your routine is full body and even consists of a few heavier lifts in the 2-6 repetition range.

4. Incorporate an activity that consists of multi-directional movements

When you look at the demands of running, it’s easy to realize that the movement happens in a straight line (sagittal plane). Despite this, smaller multiplanar movements (frontal and transverse planes) are occurring simultaneously throughout the body. Therefore, it’s important for runners to maintain their ability to move in multiple planes of motion outside of distance running.

Strength training is one great way to break the body out of this habitual movement pattern. This can consist of lateral and rotational movements which aren’t often found in the running motion. Some tend to argue that this lack of specificity won’t help improve performance, and I disagree. That’s because it creates a more robust and versatile movement vocabulary. This helps prevent against repetitive overuse injuries and provides a well-rounded foundation to put a more specific type of training on top of.

Another strategy is incorporating a different sport or activity that gets you moving in multiple planes of motion. For instance, soccer, tennis, and volleyball are very good offseason options. What these sports do is challenge muscles, joints, and movement patterns, in a completely different way than running. Plus, they more readily improve power, stability, coordination, and cardiovascular fitness, which can have a positive impact on your running.

Since the body is highly adaptable to the demands we place upon it, consistent running often produces good single plane athletes. With consistent training, many runners lose their ability to move competently in other planes of motion because they never practice these movements. From an injury and longevity standpoint this can be detrimental. That’s why I highly recommend finding an alternate sport throughout the offseason months which will preserve movement variability and provide a mental break before the next training cycle.

I hope you enjoyed this article on 4 Things Every Runner Should Do in the Offseason. Please take a second and comment below with any specific strategies or tips that have helped you in the past. And, if you need a running-specific evaluation or individualized strength training program, please click here to contact me directly.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

How to Progress the Side Plank for Better Core & Hip Strength

September 9, 2019 · by Garrett McLaughlin

| Article written on September 9th, 2019 at 11:35am | Follow Garrett on Facebook and Instagram |

When we look more closely at running, walking, and most daily activities, the core and hip musculature are very important to provide support to the spine, pelvis, and surrounding areas. One exercise in particular that might be the most impactful is the side plank. And, for good reason!

The side plank challenges the larger muscles surrounding the lateral core, as well as the smaller stabilizers at the spine to maintain a rigid, sidelying position. To execute this position with proper form, many of the joints from head to toe have to work together in a coordinated fashion. Not to mention, they must also possess the strength, stability, and endurance, to do so for an extended period of time.

One problem I typically see is that people are stopping at traditional side planks rather than continuing to progress this exercise. Now, don’t get me wrong, this is a fantastic exercise as I stated above. But, once you master the side plank and work on building endurance by holding for 60-seconds or more, you are in a great position to layer some more challenging exercises on top of it. In fact, you will quickly realize that the side plank is just the starting point!

If you are someone who has mastered the side plank and need more of a challenge, I welcome you to try several of the single leg variations. Due to the sidelying nature of the side plank, it’s very easy to incorporate different variations which add additional focus on the hip abductors.

The hip abductors are a super important group of muscles which provide stability and support to the hip and pelvis. In fact, when it comes to running or walking, these muscles are responsible for maintaining proper alignment of the lower limb, shock absorption, and propulsion throughout the gait cycle. Therefore, progressing the side plank a step further to target this area would be in your best interest.

Before I outline this effective side plank progression, let’s perform a simple (yet hard!) self-assessment! The single leg side plank isometric hold can serve as a valuable test to determine strength and endurance at the core and hip abductors. The goal is to be able to maintain a minimum of 20-seconds per side.

Now, that is the bare minimum in my opinion. That is why I want you to perform this exercise to failure and determine overall strength/endurance, as well as if you have an imbalance from side-to-side. If you are unable to hold for 20-seconds per side or uncover there is a weakness on one side, the side plank progression I will teach you later in this article will become even more important.

Self-Assessment: Single Leg Side Plank Isometric Hold

Goal: Minimum of 20-seconds on each side and symmetrical

Now that you understand the importance of progressing the side plank, let’s dig into the progression! We will start from square one and then increase the difficulty with a total of 5 different side plank variations…

Modified Side Plank

The modified side plank is the most basic starting point in this progression. Basically, the knee bent position helps shorten the lever to help you execute it with good form and confidence. If the full side plank is challenging, this is where you should focus your attention until you are able to perform 2-3 sets of 30-60 second holds.

Side Plank

The side plank is always the first choice for most people and often the last. But, as you’ll see there are progressions and regressions to really make sure this movement is performed in a proficient way and then progressed to see more benefit.

The traditional side plank is a classic when it comes to building strength and stability. Truthfully, it’s a full body exercise. Stabilization and proper positioning needs to happen from the head/neck, shoulder, spine, all the way down to the ankle and foot. So many things have to go right to execute this movement properly. But when they do the reward is huge! Perform the side plank for 2-3 sets of 30-60 second holds.

Modified Lateral Elbow Stabilization

What’s important to realize when looking at this progression is that we are moving back to the modified position. Now, that you are ready to move on from the side plank, it’s necessary to really put yourself in the best position possible when challenging the hip abductors to maintain an upright position.

By shortening the lever, you are allowing yourself to be more aware of how the hip is required to provide support in abduction without overloading this area. This is important to learn now before more challenging variations are performed in the next two progressions. Perform the modified lateral elbow stabilization for 2-3 sets of 10-20 repetitions.

Lateral Elbow Stabilization

With the modified position mastered, let’s kick it up a notch with the lateral elbow stabilization. This side plank variation requires an isometric side plank hold, while raising and lowering the top leg. Why I love this exercise is because it really challenges the core and hip abductors to work together in order to sustain the position. Therefore, it often highlights if we have a weak link at one of those two areas.

Even though you have mastered the modified lateral elbow stabilization, this step in the progression is, hands down, the most challenging. Instead of having two legs to hold the side plank, we are switching to a single leg which has to do twice the work. This proves to be challenging for many and that is why you might have to work at this exercise for several months before becoming proficient. Perform the lateral elbow stabilization for 2-3 sets of 10-20 repetitions.

Side Plank with Top Leg Marching

The final step in this side plank progression is the side plank with top leg marching. Instead of abducting the top leg, as in the lateral elbow stabilization variations, this exercise utilizes a marching motion. Since the march is in another plane of motion, it provides a different set of forces for you to resist against while holding the single leg side plank.

Although not completely different than the previous variation, this exercise requires the bottom hip to stabilize in abduction and extension, while the top leg moves in the sagittal plane. This action has significant carryover to walking and running and is therefore important for endurance athletes. Perform the side plank with top leg marching for 2-3 sets of 10-20 repetitions.

There you have it! Those are 5 side plank variations for you to continue progressing and, ultimately, achieving great results. Remember, don’t stop at traditional side planks but continue to challenge yourself with the single leg variations. Although this progression looks pretty straightforward, I would expect it to take most people 6+ months to progress through with proper form and proficiency. So be patient and stay the course!

If you are looking for an individualized strength training program to fit your needs, please contact me and let me know how I can help. I have a range of options from remote coaching to in-person training and would love to help customize something to create you lasting results. Click here to connect with me directly.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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