Dynamic Dome With Alternating Knees

Description

Place your hands on a step, shoulder-width apart, and adopt a "dome" plank position, with your hips slightly raised. Engage your core muscles to stabilize your posture. Slowly shift your weight forward into a standard plank position, without arching your back. Bend one hip to bring your knee toward the same-side elbow. Return to the starting position with control, then repeat the movement with the other leg. After three alternating movements, return to the dome position for a brief release, then resume the exercise. Maintain a stable posture throughout the movement.

Settings

Equipment

No Equipment

Positions

Plank

Muscle groups

Lumbar flexors

Difficulty

Moderate

Movement

Flexion

Contraction mode

Concentric