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Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

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Browsing Tags hip strength

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

Understanding the Complexity of the Lunge (and it’s variations)

October 3, 2018 · by Garrett McLaughlin

Article written on October 3rd, 2018 at 10:00am | Follow Garrett on Facebook and Instagram |

The lunge, and all of it’s variations, should be a staple within your movement program. Since much of what you do daily involves emphasis on single leg strength, stability, and balance, there is really no reason why you would overlook the lunge. This is especially true if you are active by walking, running, or playing sports.

One of the biggest problems that prompted me to write this article was the lack of attention to detail concerning the form which makes the lunge effective. Since I work in a fitness facility, I have the privilege of watching people move and specifically lunge on a daily basis. This is a privilege and also a curse, because often it’s not always pretty.

You can’t blame the person performing the lunge if they have never been told how to lunge properly. I think the problem stems from assuming everyone knows how to lunge that gets us into trouble. Yes, this is one of the most popular exercises anywhere. No, it does not just happen naturally, especially in our technologically-crazed and movement-restricted society.

So, what needs to happen? The teachers (trainers, coaches & therapists) need to teach.

My goal is to not expect that everyone knows what I know. I have spent many years of schooling, internships, and hands-on experience working with people on a daily basis while assessing and instructing movement. Just because you’ve done lunges before or have seen a “proper lunge” on Facebook or Youtube doesn’t mean your perception of the task matches your execution. Therefore, it’s important to use this article as a mental checklist while you are lunging to determine how you can be more proficient and effective with this movement pattern.

The basic principles to perform a proper lunge are:

  • Proper positioning of the pelvis
  • Alignment of the lower limb
  • Trunk angle/lean (can vary based on the focus on that lunge variation)
  • Position of the foot with support from the big toe

In the following video, let me walk you through all of the above mentioned areas so you can lunge more effortlessly and with better long-term results:

The tips provided in this video should be easily observed but that doesn’t always mean they are easily attainted. Please feel free to reach out directly if you notice difficulty getting into the right positions. This is common and most likely warrants an evaluation and specific corrective exercises to target any underlying limitations.

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

How to Manipulate External Load to Optimize Kinematics

January 8, 2018 · by Garrett McLaughlin
Article written on January 8th, 2018 at 01:39pm | Follow Garrett on Facebook and Instagram |

Resistance is such an important factor when it comes to strength training. But, how often do you alter the position of the resistance to assist or further challenge the body?

Let’s look past the short-sighted approach of using resistance to increase load and instead think more about quality of movement and/or what area are you trying to target. This will require you to think outside of the traditional thought process, but it will ultimately create better long-term improvement in movement quality.

In the following video, I demonstrate various loading strategies for the step up. Some of these strategies can be used to improve kinematics of the movement, while others increase the difficulty. Regardless, the movement remains unchanged and only the position of the resistance is altered.

Click below to watch the video…

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

[The Hips Don’t Lie Series] 3 Movements to Improve Hip Strength & Stability

December 11, 2017 · by Garrett McLaughlin

The hips are such a vital area when it comes to everyday movements and athletics. That is why I wanted to devote an entire series on exploring related topics concerning maintaining optimal performance and resilience. Even if you think, “my hips are fine, I don’t need this,” please realize that the hips have a big impact on the knee, lower body mechanics and lumbar spine health. Therefore, I cannot overstate their importance!

In today’s video, and future videos, we will go more in-depth about self-assessment, flexibility, neuromuscular activation, strength vs. stability, and multi-planar movement. Be sure to click here first and watch ‘The Hips Don’t Lie Series’ Trailer. I hope you enjoy the content! And, please comment below with any questions or comments.


Like I mentioned in the last video blog, attention needs to be paid to both hip strength and stability. That’s why I always gravitate to split stance and single leg movements such as: split squats, slow eccentric step ups, and single leg deadlifts. Bilateral exercises such as squats and deadlifts still have value and should be included within your program, but targeting strength and stability simultaneously provides tremendous value.

In the following video, I cover 3 of my favorite exercises that impact hip strength and stability:

Make sure to keep an eye out for other videos in ‘The Hips Don’t Lie’ series.

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

[The Hips Don’t Lie Series] Hip Strength vs. Hip Stability

December 4, 2017 · by Garrett McLaughlin

The hips are such a vital area when it comes to everyday movements and athletics. That is why I wanted to devote an entire series on exploring related topics concerning maintaining optimal performance and resilience. Even if you think, “my hips are fine, I don’t need this,” please realize that the hips have a big impact on the knee, lower body mechanics and lumbar spine health. Therefore, I cannot overstate their importance!

In today’s video, and future videos, we will go more in-depth about self-assessment, flexibility, neuromuscular activation, strength vs. stability, and multi-planar movement. Be sure to click here first and watch ‘The Hips Don’t Lie Series’ Trailer. I hope you enjoy the content! And, please comment below with any questions or comments.


When it comes to optimizing hip performance, strength and stability are important. But, they are not the same!

Too often do I see people interchange strength and stability. This is also apparent in their training program as they have strength exercises and are assuming that better stability will be the result.

You cannot strengthen a muscle and expect it to stabilize better. That is why ensuring your program consists of specific exercises to target both is important. Or, finding those big bang-for-your-buck exercises which directly impact strength and stability.

In the following video, I explain the difference between strength and stability and why that matters at the hip joint:

Make sure to keep an eye out for other videos in ‘The Hips Don’t Lie’ series.

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

5 Hip Exercises to Maximize Running Performance

March 15, 2016 · by Garrett McLaughlin
| Article written on March 15th, 2016 at 8:18pm | Follow Garrett on Facebook, Twitter, and Instagram |

When it comes to maximizing running performance, the hip joint can be ranked as a top priority. Not only do we want ample mobility, but strength and power are also a must. The posterior chain is a powerhouse in terms of propulsion, injury prevention, and performance. This includes the lower back, gluteals, and hamstrings, which all contribute to hip function.

From a functional training standpoint, I still see too many people “strengthening” the hip with rehabilitation exercises, such as straight leg raises, claim shells, etc. These indeed strengthen the hip, but have limited carryover to better movement. Runners can still incorporate these within their routine, but a more functional approach will yield the desired results not delivered with isolated training.

In the following, I will provide 5 of my go-to, hip strengthening exercises for runners. They all have an emphasis on posterior chain strength and will improve running speed, while reducing the likelihood of injury at the hamstring, hip, and lower back.

Exercise #1: Cook Hip Lift


 

Exercise #2: Romanian Deadlift


 

Exercise #3: Single Leg Romanian Deadlift


 

Exercise #4: Vertical Jump & Stick


 

Exercise #5: Power Step Ups


 

The previously mentioned exercises are listed in a progression from easiest to most challenging. As with all progressions, we must respect the process. It’s not about completing the hardest exercise possible, but teaching your body how to properly perform a movement before moving on. Typically this takes 4-6 weeks per movement.

I hope you enjoyed this post and will take initiative to add the hip strengthening exercises into your routine. If you have any questions or concerns, please feel free to contact me. Also, if you know of someone who can benefit from this post, please share it. Sharing it caring!

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

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