Strength Endurance Test: Single Leg (SL) Side PlankJul 05, 2023
The Single Leg Side Plank test is a fitness assessment exercise that measures your core strength, balance, and stability. The test is over when you can no longer hold the position with good form or if you touch the ground with your lifted leg or any other part of your body. The length of time you can hold the position is then recorded and compared to normative values for your age and gender.
Here are the steps to perform the Single Leg Side Plank Test:
- Lie on your side on a mat with your legs extended and stacked one on top of the other. Prop yourself up with your elbow and forearm, so that your elbow is directly under your shoulder.
- Tighten your core muscles and lift your hips off the mat, so that your body forms a straight line from your head to your feet.
- Once you have stabilized your body in the side plank position, lift your top leg off of the bottom leg, keeping it straight.
- Hold the position for as long as possible, making sure to keep your body straight and your lifted leg straight as well. You can have someone time you or use a stopwatch to time yourself.
- End the test when you can no longer hold the position with good form, or if you touch the ground with your lifted leg or any other part of your body.
- Record the length of time that you were able to hold the position.
It is important to note that the Single Leg Side Plank Test requires significant core strength and stability, so it may not be appropriate for beginners or individuals with limited strength or balance. If you are unsure about your ability to perform this test, consult with a qualified fitness professional or physical therapist.
Normative data for the Single Leg Side Plank Test is available for certain populations. Here are some examples:
- For male and female high school athletes aged 15-18 years old, the average time held for the Single Leg Side Plank Test was found to be 25.6 seconds for males and 21.3 seconds for females (Boyle, Olinick & Lewis, 2015).
- For healthy adults aged 20-30 years old, the average time held for the Single Leg Side Plank Test was found to be 47 seconds for males and 43 seconds for females (Salminen, Ahtiainen & Joutsi-Korhonen, 2018).
It's important to note that these normative values are just a reference point, and individual results may vary based on factors such as age, gender, fitness level, and training status.
- Boyle, M. J., Olinick, J., & Lewis, R. (2015). The value of the side plank endurance test for core strength: A pilot study. Journal of Sport Rehabilitation, 24(1), 46-53. https://doi.org/10.1123/jsr.2013-0126
- Salminen, S., Ahtiainen, J., & Joutsi-Korhonen, L. (2018). Comparison of three different side plank positions for measuring core muscle activation. International Journal of Sports Physical Therapy, 13(1), 32-39. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5766551/
- Kibler, W. B., Press, J., & Sciascia, A. (2006). The role of core stability in athletic function. Sports Medicine, 36(3), 189-198. https://doi.org/10.2165/00007256-200636030-00001
- Escamilla, R. F., Lewis, C., Bell, D., Bramblet, G., Daffron, J., Lambert, S., & Pecson, A. (2010). Core muscle activation during Swiss ball and traditional abdominal exercises. Journal of Orthopaedic & Sports Physical Therapy, 40(5), 265-276. https://doi.org/10.2519/jospt.2010.3073
- Willson, J. D., Dougherty, C. P., Ireland, M. L., & Davis, I. M. (2005). Core stability and its relationship to lower extremity function and injury. Journal of the American Academy of Orthopaedic Surgeons, 13(5), 316-325. https://doi.org/10.5435/00124635-200509000-00007
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