Plank with Knee Drag

Step 1

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). Contract your core and abdominal muscles to stiffen your torso. Slowly lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Avoid any arching (sagging) in your low back, hiking (upwards) in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows rotating your forearms so your palms are facing each other.

Step 2

Hinge at the hips, drop your right knee to the ground so your knee, shin, and foot are on the ground. Drag your knee forward toward the center of your arms, angling your right shin and foot across your body to the left side.

Step 3

Begin extending your back (left) leg, plantar flexing the foot so your toes are pointing away from your body.  Sink your pelvis into the ground. As your right glute moves toward the ground do not shift your weight in to the right hip.  Concentrate on shifting the left hip forward in order to keep the pelvis level.  Only extend to the point where your pelvis remains level and weight centered. Lower your chest to your top (right) leg keeping your arms in starting position extending out of the hip.  Hold this position for 15-30 seconds for a total of 2-4 repetitions on each side.