Begin in a quadruped position (on all fours) on the mat, ensuring the wrists are aligned under the shoulders and the knees under the hips. Ensure the shoulder blades glide into a neutral position, the shoulders remain stabilized and away from the ears, and the spine is in neutral alignment. Extend one leg back at a time, placing the toes on the mat to reach a front plank position. The body should form a straight line from head to heels, with the feet parallel and hip-width apart.
Inhale — Maintain the front plank position with an active core brace and axial elongation of the spine.
Exhale — Initiate a controlled hip extension over 2-4 counts, lifting one leg off the mat to hip height. Ensure the pelvis remains squared and neutral, avoiding any rotational deviation. Keep the foot of the elevated leg in dorsiflexion.
Inhale — Point the foot of the elevated leg from dorsiflexion to plantarflexion, maintaining the leg at hip height. Keep the body’s alignment in the plank position, holding this position for 2-4 counts to reinforce isometric strength and endurance.
Exhale — Flex the foot again to dorsiflexion, stabilizing the leg’s position for an additional 2-4 counts. Continue to engage the core, ensuring the spine remains in neutral alignment to prevent compensatory movements.
Inhale — Lower the leg back to the mat with precision, placing the toes gently on the floor. Maintain pelvic and spinal stability.
Repeat on the opposite leg, alternating sides for a total of 4–10 repetitions.
