Strength Endurance Test: Side Plank - Elevated with Leg Raises

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. Elevate your top leg on a bench, box, or another elevated surface.

2. Movement: Lift your hips up, engaging your core and glutes, maintaining a straight line from head to heels. Your bottom foot stays on the ground, and your top leg remains elevated.

3. Leg Raises: While holding the elevated side plank, slowly raise and lower your top leg without allowing your hips to sag or rotate. Control the movement to ensure stability and engagement of the core and hip muscles.

4. Repetitions: Perform the leg raises for a specific number of repetitions or time, then switch sides to work the other side of your body.

This exercise challenges core stability, hip strength, and balance. It's important to maintain proper form throughout the movement and avoid overarching or collapsing at the hips. Beginners might want to start with a standard side plank before attempting this elevated variation with leg raises.

Normative data for specific variations of exercises, such as the Side Plank - Elevated with Leg Raises, can be limited and may vary based on factors like age, fitness level, and individual differences. These data might not be as widely established or standardized as more common fitness assessments.

Fitness norms, especially for advanced variations like this, can be found in research studies, fitness assessments conducted by professionals, or within specific fitness communities. However, such data might not be readily available or generalized due to the specificity of the exercise.

References:

• Swain, Christopher, and Emma Redding. "Trunk muscle endurance and low back pain in female dance students." Journal of Dance Medicine & Science 18.2 (2014): 62-66.
• Calatayud, Joaquin, et al. "Progression of core stability exercises based on the extent of muscle activity." American journal of physical medicine & rehabilitation 96.10 (2017): 694-699.
• Boren, Kristen, et al. "Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises." International journal of sports physical therapy 6.3 (2011): 206.