The Side Plank - Elevated with Leg Raises is an advanced variation of the traditional side plank that targets the obliques, core, hips, and glutes. Here's how to perform it:

1. Setup: Begin in a side plank position, propped up on one elbow with your body forming a straight line from head to heels.

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The Single Leg Adductor Plank test is a physical fitness assessment that measures an individual's ability to stabilize their core and hip muscles while performing a unilateral (single-leg) exercise. The Single Leg Adductor Plank test is designed to assess an individual's core and hip stability, as w...

Sporting activities often require a complex integration of the upper and lower extremities. The core which is defined as the trunk, pelvis, and hip, functions as the link between the upper and lower extremities, and stability of this region is proposed to be a requisite for optimal athletic performa...

The Single Leg Hamstring Bridge is another great strength assessment for posterior chain lower limb strength that requires little equipment to perform.

Research by Freckleton, Cook, and Pizzari, 2013 investigated this test and its risk of a hamstring injury in football players finding that those wh...

The Single Leg Sit To Stand Test (SLSS) is a useful single-leg strength test for those that do not have access to a lot of equipment. Due to the open-chain nature of the test, it requires more balance and skill than performing the Sing Leg Leg Press and can be used also to assess the kinematics and ...

The Single Leg Sit To Stand Test (SLSS) is a useful single-leg strength test for those that do not have access to a lot of equipment. Due to the open-chain nature of the test, it requires more balance and skill than performing the Sing Leg Leg Press and can be used also to assess the kinematics and ...

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 Rai...

The Single Leg Adductor Raises test is a physical fitness assessment that evaluates an individual's strength and endurance of the adductor muscles in the inner thigh. This test involves lying on one side and lifting the top leg while keeping it straight and the foot flexed.

The Adductor raise...

The Single Leg Wall Sit is a useful test focusing more on quadriceps and anterior thigh endurance strength and requires little equipment.

Most research on this test has been performed on high school participants with some research suggesting that an average of 50-75 seconds for males and 35-45 seco...

Did you know the neck can manage almost 30kg worth of force when the head is flexed to 60°? It's little wonder so many people develop postural-related pain or symptoms in this area given that they may not have the strength to deal with such forces.

Neck strength is often a neglected area when it co...

The PSET is an isometric test performed to failure (Evans et al., 2018). Individuals hold a standardized external load based on body weight and arm length while lying prone with the shoulder in 90° of horizontal abduction and full external rotation (Chaffin DB, 1999; Evans et al., 2018).

The Poster...

The Powerline 'Bunkie' tests are a functional performance test battery consisting of 5 test positions and have been used to assess aspects of muscular function. 

De Witt and Venter proposed this FPT consisting of 5 test positions (each test performed bilaterally for a total of 10 tests) which requi...