Wall Lean Plank

Lateral LinePostureLow BackBackUpper Back
Written By David Song

WALL LEAN PLANK

This is a basic exercise used to help correct lateral listing of the torso relative to the pelvis. Stand 2-3 feet away from the wall facing parallel to it. Lean your shoulder against the wall and maintain a neutral spine. Hold for up to 30 seconds.

Muscles Involved

  • Obliques

  • Quadratus Lumborum

  • Erector Spinae

  • Lateral Line

Related Conditions

  • Idiopathic Scoliosis / Functional Scoliosis

  • Sacroiliac Joint Syndrome

  • Quadratus Lumborum Strain

  • Oblique Strain

Related Exercises

Featured
Leaning Side Stretch
Lateral Fascial Line, ITB, TFL, Tensor Fascia Latae, Gluteus Maximus, Gluteus Medius, Obliques, Intercostalis, Lats Stretch, Latissimus Dorsi, QL, Quadratus Lumborum, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back Stretch, Lumbar Flexibility, Lumbar Stretch
Leaning Side Stretch
Lateral Fascial Line, ITB, TFL, Tensor Fascia Latae, Gluteus Maximus, Gluteus Medius, Obliques, Intercostalis, Lats Stretch, Latissimus Dorsi, QL, Quadratus Lumborum, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back Stretch, Lumbar Flexibility, Lumbar Stretch
Lateral Fascial Line, ITB, TFL, Tensor Fascia Latae, Gluteus Maximus, Gluteus Medius, Obliques, Intercostalis, Lats Stretch, Latissimus Dorsi, QL, Quadratus Lumborum, Lumbar Lateral Flexion, Lumbar Lateral Flexor, Low Back Stretch, Lumbar Flexibility, Lumbar Stretch
Dowel Side Lean Stretch
Lateral Fascial Line, Low Back Stretch, Low Back, Hip Stretch, Glutes Stretch, Gluteus Maximus, Gluteus Medius, TFL, Tensor Fascia Latae, Obliques, Intercostalis, Latissimus Dorsi, Hip Flexibility, Lumbar Stretch, Lumbar Flexibility
Dowel Side Lean Stretch
Lateral Fascial Line, Low Back Stretch, Low Back, Hip Stretch, Glutes Stretch, Gluteus Maximus, Gluteus Medius, TFL, Tensor Fascia Latae, Obliques, Intercostalis, Latissimus Dorsi, Hip Flexibility, Lumbar Stretch, Lumbar Flexibility
Lateral Fascial Line, Low Back Stretch, Low Back, Hip Stretch, Glutes Stretch, Gluteus Maximus, Gluteus Medius, TFL, Tensor Fascia Latae, Obliques, Intercostalis, Latissimus Dorsi, Hip Flexibility, Lumbar Stretch, Lumbar Flexibility
Hip Hitch
Hip Stability, Hip Abductor, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae, TFL, ITB, Iliotibial Band
Hip Hitch
Hip Stability, Hip Abductor, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae, TFL, ITB, Iliotibial Band
Hip Stability, Hip Abductor, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Tensor Fascia Latae, TFL, ITB, Iliotibial Band
Lateral Body Shift
Scoliosis, Core, Obliques, Quadratus Lumborum, Low Back
Lateral Body Shift
Scoliosis, Core, Obliques, Quadratus Lumborum, Low Back
Scoliosis, Core, Obliques, Quadratus Lumborum, Low Back
Overhead Pallof Press
Quadratus Lumborum, Obliques, Core, Multifidus, Low Back
Overhead Pallof Press
Quadratus Lumborum, Obliques, Core, Multifidus, Low Back
Quadratus Lumborum, Obliques, Core, Multifidus, Low Back
Pallof Press
Low Back, Quadratus Lumborum, Obliques, Core, Stability
Pallof Press
Low Back, Quadratus Lumborum, Obliques, Core, Stability
Low Back, Quadratus Lumborum, Obliques, Core, Stability
Wall Lean Plank
Posture, Scoliosis, Obliques, Quadratus Lumborum, Erector Spinae
Wall Lean Plank
Posture, Scoliosis, Obliques, Quadratus Lumborum, Erector Spinae
Posture, Scoliosis, Obliques, Quadratus Lumborum, Erector Spinae
High Side Planks
Core, Low Back
High Side Planks
Core, Low Back
Core, Low Back
Tailor’s Stretch
Hip, Stretch, Hip Stretch, Hip Flexibility, Hip Flexion, Hip External Rotation, Glute Stretch, Gluteus Maximus, Piriformis
Tailor’s Stretch
Hip, Stretch, Hip Stretch, Hip Flexibility, Hip Flexion, Hip External Rotation, Glute Stretch, Gluteus Maximus, Piriformis
Hip, Stretch, Hip Stretch, Hip Flexibility, Hip Flexion, Hip External Rotation, Glute Stretch, Gluteus Maximus, Piriformis
Internal Rotation Hip Abductions
Hip, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Abductor, TFL, Tensor Fascia Latae, ITB, Iliotibial Band
Internal Rotation Hip Abductions
Hip, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Abductor, TFL, Tensor Fascia Latae, ITB, Iliotibial Band
Hip, Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hip Abductor, TFL, Tensor Fascia Latae, ITB, Iliotibial Band
David Song
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Pallof Press
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Glute Pretzel Stretch