Strength / Bodyweight
A moving core drill held in downward dog: the hips stay high while one knee is drawn in under the chest and sent back to the start, alternating sides. The shoulders support the whole set, so the trunk works without the low-hip position of a plank.
Bodyweight
intermediate
compound
Set up in downward dog with the hands shoulder-width apart and the hips high.
Press the floor away and brace the trunk so the lower back stays long.
Draw one knee in towards the chest, rounding the upper back slightly as it comes in.
Extend the leg back to the starting position under control.
Repeat with the other leg and keep alternating for the desired number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
