How to perform it
- Begin in a high plank with your hands on the floor directly below your shoulders.
- Keep your arms extended, abs engaged, and body in a straight line from head to feet.
- Keep your legs extended and support yourself on the balls of your feet while maintaining a firm core.
- Bend one leg and bring the knee toward your torso with control.
- Return the leg to the starting position without losing body alignment.
- Repeat with the opposite leg, continuously alternating sides with stability.
- Exhale as you bring the knee forward and inhale as you return the leg.
- Avoid raising your hips too high or allowing your lower back to sag during the movement.
What you should feel
More noticeable abdominal and core contraction throughout the exercise. Activation of the shoulders and hip flexors, without pain in the lower back.
Groups mentioned in the description
Exercise questions
Begin in a high plank with your hands on the floor directly below your shoulders. Keep your arms extended, abs engaged, and body in a straight line from head to feet. Keep your legs extended and support yourself on the balls of your feet while maintaining a firm core. Bend one leg and bring the knee toward your torso with control. Return the leg to the starting position without losing body alignment. Repeat with the opposite leg, continuously alternating sides with stability. Exhale as you bring the knee forward and inhale as you return the leg. Avoid raising your hips too high or allowing your lower back to sag during the movement.
Plank variation with leg movement that works the abs while keeping the hips and torso stable.
More noticeable abdominal and core contraction throughout the exercise. Activation of the shoulders and hip flexors, without pain in the lower back.
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.