Assume "Military Push-Up"
position but with slightly wider feet; hands are under shoulders.
Body should be in straight line "plank"
position from heels to shoulders (as much as possible).
Lift one leg out to side while keeping
lifted knee straight and hips square to ground.
Lower body while maintaining plank
posture until chest is close to ground.
Keep core braced and strong as you lift
to preserve plank position and take excessive pressure off low back.
Press up and continue on same side then
lift opposite leg and do the same number of repetitions.
Tips: Make sure you have good alignment with
straight body or "plank" bracing position and a wide base of support with your
feet. Don't allow hips and core to sag or drop. This is a great
exercise core stability plus transverse rotation training as long as you don't
just lift one leg--but lift AND stick it out to one side so you get the
This exercise is intended for "normal healthy"
individuals or competitive athletes. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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