Type: Dynamic Core Conditioning
Primary Muscles: Rectus Abdominis, Hip Flexors
Secondary Muscles: Shoulders, Chest, Triceps, Obliques
Exercise Key Form:
1. Start in a high plank position with hands under shoulders and body in a straight line.
2. Engage your core and drive one knee toward your chest.
3. Quickly switch legs, driving the opposite knee in as you extend the other back.
4. Continue alternating in a controlled or rapid pace while keeping hips low and spine neutral.
NASM-CPT Tip: Focus on core engagement and maintaining a flat back—don’t let your hips bounce. Controlled speed enhances results more than rushing through reps.
Why This Exercise Is Important:
Combines cardio with core strength, improving endurance, coordination, and stability. Great for fat-burning and metabolic conditioning while activating multiple muscle groups.
