How to do it
- Kneel on all fours with the hands under the shoulders and knees under the hips.
- Brace the abs gently and keep the back flat.
- Reach one arm forward and the opposite leg back until both are level with the body.
- Pause for 2 seconds with the hips level, return, and switch sides.
Common mistakes
- Lifting the leg too high, which arches the back.
- Hips rotating open.
- Rushing between sides.
Breathing and tempo
Breathe out as you reach and in as you return. Slow and steady, with a 2-second pause at full reach.
Make it harder or easier
Harder: Touch the elbow to the opposite knee under the body between reps.
Easier: Move only the leg or only the arm.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- A gentle, back-friendly exercise; keep it slow.
Swaps
Full gym: Cable crunch, Crunch, Hanging leg raise, Ab wheel rollout, Dead bug
Dumbbells and a bench: Crunch, Ab wheel rollout, Dead bug