Muscle groups

Triceps, Core, Quadriceps, Glutes


Assume a Push Up position, generate full body tension, PPT (Tuck tailbone, core braced)
Grip the floor with your fingers, and drive one knee towards towards the outside of the same elbow.
Squeeze your glutes and keep the hips and shoulders square (avoid rotation).
Return to the start and switch sides. Repeat for repetitions.

Movement Group


Required Equipment


Progressions And Regressions

Plank Spider