Exercise profile
Best forRehabPostureGeneral fitness
Effectiveness★★★☆☆ 3/5
EquipmentNone
Also worksLower back, Glutes, Spine, Shoulders
Recommended2-3 sets x 8-12 reps per side, rest 30-45 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A gentle anti-rotation core drill that is kind to the back.
- Setup
- On all fours, hands under shoulders, knees under hips.
- Common mistakes
- Twisting the hips or arching the lower back.
- Easier
- Extend just the leg, then just the arm.
- Harder
- Pause 2 seconds at full extension each rep.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s