Setup & Positioning
- Start in a high plank position: hands directly under shoulders, arms straight, core braced.
- Body in a straight line from head to heels.
- Eyes looking slightly ahead of your hands to keep the neck neutral.
Key point: “Keep your hips level—this is a moving plank, not just fast knees.”
Execution
- Drive your right knee toward your chest without letting your hips sag or pike up.
- Quickly switch legs, driving the left knee forward as the right leg extends back.
- Continue alternating in a smooth, quick rhythm, as if running in place horizontally.
- Maintain control—speed is secondary to form.
Where You Should Feel It
- Core muscles stabilizing the spine
- Shoulders and chest supporting your bodyweight
- Hip flexors working to drive knees forward
Where You Shouldn’t Feel It
- Lower back strain from letting hips drop
- Wrist pain from collapsing into your hands
- Neck discomfort from looking too far forward or down
Breathing
"Breathe steadily—exhale with each knee drive, inhale as the leg returns."
Common Mistakes to Avoid
- Hips bouncing up and down – Keep them low and steady.
- Letting shoulders drift behind hands – Maintain strong plank alignment.
- Short, choppy knee drives – Bring knees up toward the chest.
- Going too fast too soon – Form breaks when speed outruns control.
