This exercise develops lumbo-pelvic stability, and is significantly more challenging than when your feet are elevated but are being held up (either by a bench or even a TRX). When you are performing this exercise, aside from the leg that is moving, your entire body should remain in a fixed position.
- Set yourself up so you are in a plank position with your arms extended, and with your feet elevated and against a wall. The lower down the wall your feet are, and the more horizontal your body is, the more challenging the exercise will be.
- Your spine should be in neutral(ish) alignment. I like the canister analogy. I used the word ''neutralish'' as there is no one definition of neutral. It varies from person to person.
- Before you perform each knee tuck, take a deep breath in through your nose, brace your core, tuck your ribcage towards your hips, and squeeze your glutes. This will help stabilize your pelvis and spine.
- Like when you are performing a plank correctly (this exercise is a progression of an RKC plank), you want to contract your core muscles as hard as you can. Mindlessly hanging out, like what most people do when they perform planks or other core stability exercises, is not effective or conducive to optimal results.
- Keep your leg that is tucking as relaxed as you can, and bring it towards your body, and back to the wall. Make sure you keep your glutes engaged for the duration of the exercise as this will prevent your hips from collapsing or rotating.
- While your arms should be in an extended position, keep your shoulders packed, and squeeze your shoulder blades together and down (retract and depress) as this will help stabilize your upper body.
- Once your foot is back on the wall, exhale, then reset your breathing, bracing, rib tuck, glute squeeze, scapular retraction and depression, and repeat with the other side.
- Keep your chin tucked (will help the deep neck flexors do their job).
- When you are performing this exercise, aside from the leg that is moving, your entire body should remain as still as possible, and your spine should remain in neutral(ish) alignment for the duration of the exercise. Do not allow your lower back to hyperextend, ribcage to flare, head to collapse, and do not allow your ribs, spine, or hips to rotate or collapse.
- You can make this exercise easier by resting your feet on a bench instead of a wall.
- You can make this exercise more challenging by resting a weight plate or chains on your mid back. You can also perform this exercise and add in the long lever triceps push-up (see bonus video below).
This is just one of countless fantastic bodyweight exercises I like to use both myself and with my clients. My exercises range in difficulty from beginner to exceptionally advanced. Stay tuned for a project I'm currently working on, and one that I'm very excited about.