1
Start in a plank position with hands shoulder-width apart, arms straight, body in a straight line from head to heels, and core engaged. Position knees above hips or slightly wider.
2
Maintain a rigid plank position with neutral spine alignment. Ensure shoulders are packed and glutes are slightly engaged. Prepare to drive movement through hamstrings.
3
From the plank position, slowly lower hips toward the ground by bending at the knees, bringing heels closer to glutes while maintaining upper body stability. Keep hands firmly planted and core braced throughout the descent.
4
Explosively drive heels backward and extend legs forcefully, returning to the starting plank position. This powerful leg extension drives the hamstrings to concentrically contract, completing the repetition.