LATERAL STABILISING LINE
What it tests for
This looks at the muscles around the neck and shoulder blades (or, in science-speak: the upper trapezius, latissimus dorsi, and serratus anterior). These add tension and strength along the IT band, so you’ll want to work on any weakness here if you run, as you’re more at risk of incurring IT issues.
How to do it
(a) Start in a side-lying position with your legs straight, the outside surface of your bottom foot on the bench and your elbow and forearm on the floor. Rest your top arm and hand on your top thigh, or reach across your body and place it on your bottom hip.
(b) Raise your body off the floor by pressing downward through your bottom foot, ankle and elbow. Raise your right leg away from your left, so that your entire body is supported by your left leg. Attempt to hold this position without moving. If your alignment falters or you feel pain, stop the test and record your time.
Other key moves
Side bridges and planks.