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Exercise overview
Training details
Hip FlexorsAdductorsUpper Back
Equipment
Bodyweight
Sets × time
2 × 30 sec
Rest
45 sec
How to perform it
Step-by-step instructions
- 01Begin in a high plank and step one foot outside the same-side hand into a deep runner's lunge.
- 02Keep the front foot flat and extend the rear leg while allowing the hips to settle forward.
- 03Rotate the chest toward the front leg and reach the same-side arm upward.
- 04Follow the hand with your eyes only if the neck remains comfortable, keeping the pelvis controlled.
- 05Return the hand to the floor, step back carefully, and repeat on the opposite side.
Use this exercise in a plan