Plank with Knee Drag

Target Body Part: Butt/Hips, Legs - Thighs
Primary Muscles: Erector Spinae, Rectus Abdominus (abs), Gluteus Maximus (glutes), Gluteus Medius/Minimus (Abductors), Quadriceps (quads)
Secondary Muscles: Transverse Abdominus, Hamstrings, Obliques
Equipment Needed: No Equipment
Level: Intermediate

Step 1
Starting Position: Lie on your stomach on an exercise mat or floor with your elbows bent, close to your sides and directly under your shoulders. Palms are facing down and fingers facing forward. Contract the muscles of your thighs (quadriceps) to straighten your legs. Your toes are tucked uunderneath so your ankles are flexed. Engage your core and abdominal muscles to brace your torso. Slowly lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Do not allow the low back or rib cage to sag or your hips to hike upward. Keep the shoulder blades pulling down your back. Do not allow the shoulders to shrug. Shoulders should stay positioned directly over your elbows. Turn your forearms so your palms are facing each other.

Step 2
Hinge at the hips to allow you to bend your right knee so your knee, shin, and foot are on the ground. Drag your knee forward between your arms, angling your right shin and foot across your body to the left side.

Step 3
Lengthen the back (left) leg, and point the toes of the left foot away from your body. Sink your pelvis into the ground. Do not shift your weight into the right hip. Concentrate on shifting the left hip forward in order to keep the pelvis level. Keep your weight centered as you lower your chest on to your bent right leg. Try to keep your arms and shoulders stabilized in the starting position as you lengthen the back leg behind you. Hold this position for 15-30 seconds for a total of 2-4 repetitions on each side.

SOURCE: ACE Fitness

Plank with Knee Drag