Half-Moon Plank With Knee on the Floor

Description

From the quadruped position, place one hand on the floor under your shoulder. Brace your trunk to keep it stable and gradually open it to the side, then raise your free arm overhead, as high as your range allows. Open your torso to the side without collapsing, and lift your leg to horizontal while your supporting knee stays under your hip. Keep your neck long and your gaze toward the floor, to the side, or upward, depending on what is comfortable for your neck. Keep your breathing calm, aiming for stability, opening, and control, then return to the starting position and repeat on the other side.

Settings

Equipment

No Equipment

Positions

Lateral PlankQuadruped Position

Muscle groups

Lumbar lateral flexorsLumbar rotatorsHip abductorsShoulder abductors

Difficulty

Moderate

Movement

TiltAbduction

Contraction mode

Isometric