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Exercise overview
Training details
CoreShouldersHip FlexorsQuadriceps
Equipment
Medicine Ball
Sets × time
3 × 30 sec
Rest
30 sec
How to perform it
Step-by-step instructions
- 01Place both hands securely on the medicine ball and extend the body into a high plank with the shoulders stacked over the ball.
- 02Brace the trunk, squeeze the glutes, and spread the fingers or grip the sides of the ball to control its movement.
- 03Drive one knee toward the chest while the opposite leg remains extended and the pelvis stays level.
- 04Return that foot to the floor and immediately bring the other knee forward without letting the ball roll.
- 05Alternate legs at the prescribed pace while maintaining a straight plank and quiet hips.
Use this exercise in a plan