The Ultimate Side Plank Progressions Guide - The Prehab Guys -
The Ultimate Side Plank Progressions Guide - The Prehab Guys -
Apr 18, 2019
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Episode 573: Different Band Positions for Side Steps [make your sidesteps harder] . Various studies have looked at the efficacy of the side step exercise and its many variations such as the monster walk in terms of gluteal activation. All of these exercises have found relatively high gluteal action, making them a staple in many corrective exercise programs. There are many ways to progress the sidestep, but one of the simplest ways is to change the band position. The lower down the chain it goes,
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Episode 573: Different Band Positions for Side Steps [make your sidesteps harder] . Various studies have looked at the efficacy of the side step exercise and its many variations such as the monster walk in terms of gluteal activation. All of these exercises have found relatively high gluteal action, making them a staple in many corrective exercise programs. There are many ways to progress the sidestep, but one of the simplest ways is to change the band position. The lower down the chain it goes,
20.7K viewsNov 18, 2017
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EXERCISES TO IMPROVE YOUR BALANCE 🙋Do you feel that your balance is off? Are you not as sturdy as you want to be when walking on sand for example, or tackling the terrains of a long hike? Similar to other aging phenomenons that inevitably occur throughout the lifespan such as a decrease in muscle mass or bone density, our postural control, which is essentially our ability to maintain balance in an upright position naturally declines. ➡️As a result, we become more susceptible to falls and/or pot
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EXERCISES TO IMPROVE YOUR BALANCE 🙋Do you feel that your balance is off? Are you not as sturdy as you want to be when walking on sand for example, or tackling the terrains of a long hike? Similar to other aging phenomenons that inevitably occur throughout the lifespan such as a decrease in muscle mass or bone density, our postural control, which is essentially our ability to maintain balance in an upright position naturally declines. ➡️As a result, we become more susceptible to falls and/or pot
3.1K viewsApr 18, 2021
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Balance Exercises . 🦶 There are a thousand and one ways to challenge someone’s balance. One of my favorite ways to work on reactive balance is to simply use a medball during just about ANY exercise. Here we have a simple single leg balance with a ball toss laterally as well as a single leg RDL with a toss to the ground. . 1️⃣ You can throw a ball against a wall or the ground. The goal is you have to stabilize while generating the force to throw the ball, in addition to when you catch the ball t
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Balance Exercises . 🦶 There are a thousand and one ways to challenge someone’s balance. One of my favorite ways to work on reactive balance is to simply use a medball during just about ANY exercise. Here we have a simple single leg balance with a ball toss laterally as well as a single leg RDL with a toss to the ground. . 1️⃣ You can throw a ball against a wall or the ground. The goal is you have to stabilize while generating the force to throw the ball, in addition to when you catch the ball t
18.9K viewsSep 3, 2019
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Strengthen your adductors & progress your way to a Copenhagen side plank💪 | The Prehab Guys
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Strengthen your adductors & progress your way to a Copenhagen side plank💪 | The Prehab Guys
10.5K viewsSep 3, 2023
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Episode 265, ankle series (6/7): "Balance/neuromuscular/Proprioceptive training" Here are some appropriate exercises for when an individual is fully weight bearing free of pain and unrestricted. Balance is commonly impaired post ankle sprain, (first observed by Freeman et al) with reduced time in single leg stance when compared to the uninjured leg. Authors Glencross and Thornoton found a deficit in ankle position/proprioception to be associated with a history of ankle sprains, which results in
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Episode 265, ankle series (6/7): "Balance/neuromuscular/Proprioceptive training" Here are some appropriate exercises for when an individual is fully weight bearing free of pain and unrestricted. Balance is commonly impaired post ankle sprain, (first observed by Freeman et al) with reduced time in single leg stance when compared to the uninjured leg. Authors Glencross and Thornoton found a deficit in ankle position/proprioception to be associated with a history of ankle sprains, which results in
11K viewsOct 16, 2016
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What is Side Stepping? A low impact lateral exercise that strengthens the hips and core while improving balance and coordination to prevent falls (especially if you find yourself shuffling when you walk) By Doug Weiss, DPT, a physical therapist with 30 years of experience Check out more exercises just like this on our YouTube channel (link in bio) #fallprevention #seniorcare #strengthtrainingathome #balance #yoga #taichi #pilates #caregiver #homeworkout #FallPrevention Disclaimer: This video is
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What is Side Stepping? A low impact lateral exercise that strengthens the hips and core while improving balance and coordination to prevent falls (especially if you find yourself shuffling when you walk) By Doug Weiss, DPT, a physical therapist with 30 years of experience Check out more exercises just like this on our YouTube channel (link in bio) #fallprevention #seniorcare #strengthtrainingathome #balance #yoga #taichi #pilates #caregiver #homeworkout #FallPrevention Disclaimer: This video is
4.6K views7 months ago
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LEVEL UP YOUR HIP MOBILITY ☝️Here I take you through one of my favorite hip mobility drills! Begin at Level 1 and work into Level 2 and 3. Try these out and let us know how you feel! 1️⃣Level 1 is a passive stretch where you begin in a 90/90 position of your hips and you attempt to bring your chest down towards the knee in front of you. You can use your arms to slowly lower yourself into this position. 2️⃣Level 2 is a great dynamic version of getting your hips opened up. 3️⃣Level 3 takes you int
6.8K viewsJun 10, 2024
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Level up your knee rehab with these progressions 💪 | The Prehab Guys
154.4K viewsSep 12, 2024
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Episode 285: "Side Steps for Peroneal Activation" The peroneals are commonly found to be weak after an inversion ankle sprain. So you're wondering, what's some of the best (P)Rehab for an ankle sprain?? Peroneal strengthening!! The classic side steps, with a band around the knees, is great for #glutemed activation. However, by changing the resistance band location to the forefoot (ie the balls of the foot), we can add a little PERONEUS LONGUS and BREVIS activation as well. The band will provide
12.3K viewsNov 15, 2016
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Level up your hip mobility with these exercise progressions that meet you where you're at 💪 | The Prehab Guys
55.3K viewsSep 16, 2024
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Bringing back this challenge! How do you stack up? There are 4 levels, can you keep your heels on the ground the entire time? Let us know what level you get to in the comments below! | The Prehab Guys
39.7K views10 months ago
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Woke up feeling stiff? 😵‍💫 It’s totally normal—your body wants to move after sleeping all night ✨ Here are 3 PT-approved exercises to kickstart your morning and feel 🔥 all day long. Save this for your AM routine ⏰ | The Prehab Guys
7.6K views11 months ago
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Don’t forget to warm up the 'core' of the upper body aka your shoulder girdle and rotator cuff! 💪 Check out our shoulder warmups on the prehab app! Start with a free trial at https://prehab.page.link/s32h | The Prehab Guys
9.6K viewsJul 19, 2023
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Looking to level up your foot and ankle rehab? Start with these progressions! Rehab for your foot and ankle should involve strengthening the calf muscles, the small intrinsic muscles of the feet, muscles of the hip and core and yes, balance and proprioception training. Appropriate rehab following a foot and ankle injury is crucial because let's face it, the foot and ankle serve a pretty important role in our everyday lives. As a result, we don't want a nagging injury to hold us back! Ensure you
86.1K viewsMar 17, 2025
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MIX UP YOUR PLANK EXERCISES 🔥In this post you’ll find anything but your average planks! Planks are an excellent exercise because they work your ‘core’ muscles. Think of the core as the kinetic link transferring forces between the upper and lower extremities, this transfer of force is a component of many daily movements and athletic activities. Most of the exercises in this post consist of an isometric core contraction while moving the extremities. ‼️One of the biggest mistakes is to only focus
5.7K viewsNov 16, 2020
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DO YOU HAVE CLICKING OR POPPING IN YOUR SHOULDERS? ADD THESE STABILIZATION EXERCISES TO YOUR PROGRAMMING! 🙋Do your shoulders feel like they are loose? Has your shoulder suddenly popped out of its socket, and back into place? Have you ever been in a position where you raise your arm up and say to yourself, “Wow it felt like my shoulder was going to come out of place!”? ✅If you answered yes to any of these questions, you may have what is known as ‘shoulder instability’. This happens to occur in m
10.9K viewsDec 19, 2021
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Knee pain with going down stairs? Try this!👇 🦵We can often see knee pain with going down stairs because of how hard our quad muscles and knee joint have to work to control that knee-over-toe position. Since we know that this is a challenging position, let’s start by building up tolerance here! 👉Starting with your toes resting on a step and shifting your weight back helps to begin to load those quad muscles and knee joint in that more challenging position, then really load it by adding weight
3.3K viewsDec 13, 2024
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YOU DON’T NEED TO STRETCH MORE! ‼️Static stretching is a passive stretch of muscle through a full range of motion in a relaxed state. This is what we typically think of when someone says “stretching” and includes holding a stretched position for a longer period of time (typically around 30 seconds) ➡️Examples include: bending forward to touch your toes stretching your calf off the end of a step or holding your elbow over your head with the opposite arm. ✅In contrast: dynamic stretching is an act
5K viewsSep 15, 2023
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3 PT-approved exercises we swear by for strength and injury prevention 💪 Start with these exercises: ✅ World’s Greatest Stretch: Improve mobility and flexibility for effortless movement. ✅ Side Plank Hip Abduction: Build total-body strength and stability. ✅ Single-Leg Bent-Over Row: Gain functional strength for everyday life. These are just 3 of the exercises from our Full-Body Prehab Program to keep our patients and ourselves strong and injury-free. If you're looking for more guidance, check o
258.9K viewsApr 28, 2025
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Life can hit you hard—sometimes, out of nowhere. When it does, the Prehab app is here to help you bounce back stronger than ever. 💪 Start 2025 on the right foot! Don’t let injuries or setbacks derail your New Year’s resolutions. The Prehab app provides: ✅ Personalized rehab and prehab programs tailored to your body and goals ✅ Step-by-step video tutorials to guide your recovery and training ✅ Programs for specific body regions, so you’re always prepared ✅ Expert guidance to crush your fitness g
9.4K viewsDec 31, 2024
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Want to build stronger legs and improve your lower body control? 👇 Here’s how to progress your lunge — from beginner-friendly to advanced: 1️⃣ Split Stance Lunge 2️⃣ Posterior Lunge – In Place 3️⃣ Posterior Lunge to Single Leg Balance 4️⃣ Deficit Posterior Lunge 5️⃣ Walking Posterior Lunge 6️⃣ Bulgarian Split Squat 7️⃣ Bulgarian Split Squat – Heel Elevated 8️⃣ Bulgarian Split Squat – Jump Each step adds more balance, strength, and coordination challenges. 💪 Start where you’re comfortable and p
94.5K views6 months ago
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Stop pulling your shoulders down and back & here's why 👇 When working on overhead movements we often forget about one specific muscle and the role it plays with overhead work. That muscle? The Serratus Anterior or Boxer's Muscle🥊 The Serratus Anterior plays a role with upwards rotation of the shoulder blades which is needed for appropriate overhead mobility and strength. So, instead of pulling those shoulder blades down and back with overhead strengthening, think about allowing them to round a
12.3K viewsAug 27, 2024
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Is your core actually doing its job? This challenge takes your core strength to the next level—and puts your hip, knee, and ankle mobility to the test too. It’s a full-body coordination check, and most people don’t pass it the first time. If you’ve been working through these progressions and still feel tested…you’re doing it right. ✅ The next step? Build real, transferable core strength with our Core Performance Program inside the Prehab App. 🔗 Get started here: https://prehabapp.onelink.me/mYp
9.2K views9 months ago
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Mobility isn’t just about ‘stretching’, it’s about movement progressions that enable the nervous system to retain and utilize newly gained motion over the long-term. Our Full body Mobility program helps you improve mobility in key areas of the body that tend to feel “tight”, including your shoulders, thoracic spine, hips, feet and ankles For the next 2 weeks, you can access the entire program completely FREE. No trial, no catch - just sign up and start moving better. Click here for free access u
4.1K viewsFeb 26, 2025
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Still not feeling your glutes during sidesteps? 🍑 This is one of the most popular glute exercises (at least on social media), but most people aren’t doing it correctly. Here are 3 common mistakes that limit activation and results:� ❌ Knees collapsing inward� ❌ Leaning your trunk too far� ❌ Losing tension in the band Dialing in your form and your band placement (knees vs. ankles vs. toes) can completely change the difficulty and which muscles are targeted, making all the difference in how much y
9.6K viewsApr 2, 2025
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Uneven squat? It could be your hip mobility🏋️‍♀️If you find yourself shifting to one side more than the other as you lower down into a squat, it could be due to asymmetries in how your hip is moving in the socket. Working on exercises as demonstrated above that help to improve our posterior capsule mobility will assist with the amount of hip flexion that your hip will move through while performing a squat. But don't just stop at mobility! Working on active control of that hip mobility into hip
11.7K viewsDec 6, 2023
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Posterior Oblique Sling Exercise Progression [myofascial sling introduction] . Shown in this video clip is a 4 step progression for the POSTERIOR OBLIQUE SLING. The posterior oblique sling consists of the latissimus dorsi muscle, the opposite side gluteus maximus muscle, and the interconnecting thoracolumbar fascia. . This sling crosses at the level of the lumbosacral junction and provides what is known as force closure to the sacroiliac (SI) joint. Force closure provides stability to the SI reg
16.7K viewsAug 14, 2018
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Episode 729: Dynamic Hip Mobility [Warm-up] . Your hips are the workhorses of your body, take care of them! Prior to working out, using a dynamic warm up should always be | The Prehab Guys
124.4K viewsOct 4, 2018
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POV: You ditched random YouTube videos and actually followed a PT-designed program. Now your knees feel strong, your back doesn’t hurt, and you’re moving better than ever.Improve your overhead reach by understanding the anatomy! 🙋In order to reach overhead, we need our shoulder blade to upwardly rotate. This upward rotation doesn't happen by chance, it occurs with the assistance of a complex lever and pulley system made up of our upper trapezius muscle, lower trapezius muscle, and serratus ante
108.1K viewsApr 16, 2025
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