Strength Endurance Test: Single Leg Side Plank Raises

The Single Leg Side Plank Raises test is a physical fitness assessment that focuses on the lateral stability of the core and hip muscles. This test involves assuming a side plank position and lifting the top leg while keeping it straight and the foot flexed.

To perform the Single Leg Side Plank Raises test, follow these steps:

1. Lie on your side with your legs straight and your bottom elbow under your shoulder. Keep your legs and feet together.
2. Lift your hips off the ground and form a straight line from your head to your feet.
3. While maintaining this position, lift your top leg towards the ceiling while keeping it straight and the foot flexed. The bottom leg should remain stationary on the ground.
4. Hold this position for a few seconds, then slowly lower your leg back down to the starting position.
5. Repeat the test for a set number of repetitions or until you feel fatigued. Then switch to the other side and repeat the test.

The Single Leg Side Plank Raises test is useful for assessing the strength and endurance of the hip abductor and lateral core muscles. It can also be used as a rehabilitative exercise to improve hip and core stability after an injury. As with any exercise, proper form and technique are crucial to prevent injury and ensure accurate results.

In general, a good goal for the Single Leg Side Plank Raises test is to perform 8-12 repetitions on each side without compromising the form or stability of the plank.

References:

1. McGill SM, Kavcic NS, Harvey E. 2003. Sitting spinal posture and pelvic tilt are key determinants in spinal compression and loading. Spine, 28(2): 157-165.
2. Escamilla RF, Lewis C, Bell D, Bramblet G, Daffron J, Lambert S, Pecson A, Imamura R, Paulos L, Andrews JR. 2010. Core muscle activation during swiss ball and traditional abdominal exercises. J Orthop Sports Phys Ther, 40(5): 265-276.
3. Reiman MP, Bolgla LA, Lorenz D. 2009. Hip function and the mechanics of lateral hip and thigh pain. J Athl Train, 44(4): 351-361.