Side Lift

Plane of Motion

Coronal

Muscle Focus

Spring Setting

Medium / Heavy

1-2 Short Light or Medium Springs

Spinal Lateral Flexors

External Oblique (same side), Internal Oblique (same side), Quadratus Lumborum (same side), Erector Spinae (same side), Semispinalis (same side), Deep Posterior Spinal Group (same side), Rectus Abdominis (same side), Iliopsoas (same side)

Other Muscles at Play

Objectives

Develop strong, supple oblique engagement while moving the body into lateral flexion, building both strength and length through the side body. Increase the precision and control of the oblique abdominals so the movement feels organized and supported rather than collapsed.
Enhance pelvic stability in a side-lying position, keeping the hips steady as the upper body moves independently.
Maintain clear scapular stabilization while articulating the spine into lateral flexion, coordinating the arm’s extension and flexion without letting the shoulder girdle lift or shift.
Focus on breathing to synchronize the movement.