1
Start in a plank position with hands shoulder-width apart, arms fully extended, body forming a straight line from head to heels, core engaged, and one leg extended behind you while the other knee is bent with foot planted near your body.
2
Maintain a rigid plank position with neutral spine, shoulders directly over wrists, and core braced. Position your bent leg with knee tracking over hip, foot flat on ground for stability.
3
Slowly lower your hips by bending the supporting arm and allowing the torso to descend toward the ground in a controlled manner while maintaining spinal alignment and keeping the elevated leg extended and parallel to the ground.
4
Drive through the extended leg's quadriceps and planted foot to press back up to the starting plank position, extending the arm fully and returning to neutral spine alignment. Alternate legs with each repetition or complete all reps on one side before switching.