Muscle groups

Core, Glutes


Start in a quadruped position. Hands under the shoulders, knees under the hips. Maintain a neutral spine throughout, and keep the hips and shoulders level.

Extend the right hand in front of you, arm straight, while simultaneously extending the left leg behind.

Pause at the top, left hip full extended. Actively reaching your leg behind, and your arm in front.
Return to the start but instead of touching the ground with your arm, touch your knee with an elbow.

Continue for the required amount of repetitions and then switch sides.

Keep a stable position throughout, avoid arching the back.
To regress, start by isolating the leg movement.

Movement Group


Required Equipment


Progressions And Regressions