How to perform it
- Stand with your feet hip-width apart and your abs engaged.
- Begin by bending your knees and placing your hands on the floor in front of your body.
- Move your legs backward with control into a plank position without rushing and while maintaining torso alignment.
- Bring your legs back in toward your hands with control.
- Rise back to standing without needing to perform an explosive jump at the end.
- Keep the movement smooth and paced from start to finish.
- Avoid letting your lower back sag in the plank or using excessive momentum when standing up.
- Exhale during the effort and keep your breathing rhythmic throughout the exercise.
What you should feel
Work in the core, legs, arms, and shoulders, with a moderate cardiovascular component. The full-body effort should remain controlled, without pain in the lower back, wrists, knees, or shoulders.
Groups mentioned in the description
Exercise questions
Stand with your feet hip-width apart and your abs engaged. Begin by bending your knees and placing your hands on the floor in front of your body. Move your legs backward with control into a plank position without rushing and while maintaining torso alignment. Bring your legs back in toward your hands with control. Rise back to standing without needing to perform an explosive jump at the end. Keep the movement smooth and paced from start to finish. Avoid letting your lower back sag in the plank or using excessive momentum when standing up. Exhale during the effort and keep your breathing rhythmic throughout the exercise.
Full-body movement performed at a controlled pace, combining hand support, leg flexion, and a return to standing.
Work in the core, legs, arms, and shoulders, with a moderate cardiovascular component. The full-body effort should remain controlled, without pain in the lower back, wrists, knees, or shoulders.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.