How to perform it
- Set up in a high plank with your hands on the floor directly below your shoulders.
- Keep your arms extended, abs engaged, and body stable throughout the movement.
- Place your knees on the floor before starting, creating a firm and comfortable base for the movement.
- Open one leg out to the side with control.
- Return the leg to the starting position without losing torso alignment.
- Repeat on the same side or alternate sides according to the intended exercise pattern.
- Keep your hips stable throughout the set and avoid rotating your body or compensating through the lower back.
- Exhale as you open the leg and inhale as you return.
What you should feel
Work in the core, glutes, and shoulders, with involvement of the muscles along the side of the hip. The effort should remain controlled through the abs and body stabilization, without pain in the lower back, wrists, or shoulders.
Groups mentioned in the description
Exercise questions
Set up in a high plank with your hands on the floor directly below your shoulders. Keep your arms extended, abs engaged, and body stable throughout the movement. Place your knees on the floor before starting, creating a firm and comfortable base for the movement. Open one leg out to the side with control. Return the leg to the starting position without losing torso alignment. Repeat on the same side or alternate sides according to the intended exercise pattern. Keep your hips stable throughout the set and avoid rotating your body or compensating through the lower back. Exhale as you open the leg and inhale as you return.
Plank variation with leg movement that works the core, glutes, and shoulders while keeping the hips and torso stable.
Work in the core, glutes, and shoulders, with involvement of the muscles along the side of the hip. The effort should remain controlled through the abs and body stabilization, without pain in the lower back, wrists, 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.