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Exercise overview
Training details
CoreGlutesQuadriceps
Equipment
Bodyweight
Sets × time
3 × 15 sec
Rest
1 min
How to perform it
Step-by-step instructions
- 01Set a forearm plank with the elbows slightly in front of the shoulders and the feet about hip width apart.
- 02Make fists, press the forearms down, and pull the elbows toward the toes without allowing them to move.
- 03Squeeze the glutes and quadriceps hard while drawing the ribs toward the pelvis.
- 04Maintain a rigid straight line with strong abdominal tension and no sagging through the lower back.
- 05Hold for a short, high-intensity interval, then lower the knees and relax fully before repeating.
Use this exercise in a plan