Plank Hand And Foot Up (alternating)

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The Plank hand and foot up (alternating) workout is a bodyweight exercise that targets the glutes and abs.

By lifting one hand and the opposite foot off the ground, it engages the core muscles and stabilizers.

The bodyweight used in this exercise allows for a controlled and focused movement, maximizing the activation of the targeted muscles.

While other muscles may be involved, the primary focus of this workout is on the glutes and abs.

Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
Engage your core by pulling your belly button towards your spine and keeping your back flat.
Lift your right hand off the ground and bring your right foot up towards your right hand, placing your foot on the ground.
Keep your left hand and left foot in place as you switch sides.
Lift your left hand off the ground and bring your left foot up towards your left hand, placing your foot on the ground.
Continue alternating sides, lifting one hand and foot at a time, while maintaining a strong plank position.
Repeat the exercise for the desired number of repetitions.

Engage your glutes and abs by starting in a high plank position, with your hands directly under your shoulders and your feet hip-width apart. Keep your core tight and your back flat, creating a straight line from your head to your heels.
As you lift one hand off the ground, maintain a stable base by spreading your fingers wide and pressing firmly into the floor. This will activate your hand muscles and help you maintain balance throughout the exercise.
Simultaneously, lift the opposite foot off the ground, focusing on engaging your glutes. Squeeze your buttocks and imagine driving your heel towards the ceiling, creating tension in your posterior chain.
Hold this position for a few seconds, ensuring that your hips stay level and your body remains stable. Avoid any excessive rotation or sagging in the hips, as this can compromise your form and reduce the effectiveness of the exercise.
Lower your hand and foot back down to the starting position, and repeat the movement on the opposite side. Remember to maintain control and stability throughout the exercise, rather than rushing through the repetitions. With practice, you will gradually improve your form and strengthen your glutes and abs.