Quadruped Plank With Leg Extensions
10 reps
Hover on all fours and drive one leg straight back without tipping your hips.
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ABS
Quadruped Plank With Leg Extensions
This ground-based hold layers a single-leg extension onto a knees-hovering plank, so your core has to resist rotation while your glutes and hamstrings do the lifting. It trains stability and posterior-chain strength at the same time. Great for grooving control before harder anti-rotation work.
How to do it
- 1
Set up on hands and knees, wrists under shoulders, knees under hips with toes tucked.
- 2
Keep a flat back and neutral neck, eyes toward the floor.
- 3
Lift your knees an inch or two off the ground so you are hovering.
- 4
Squeeze your glute to extend one leg straight behind you, level with your torso.
- 5
Fight to keep your hips square and level, pause briefly, then lower with control.
- 6
Alternate legs while keeping the knees hovering throughout the set.