Elevated flying split leg extensions

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Technique

1. Start in an elevated plank with your feet on Yoga block s, then bring one knee forward and rest it high over the triceps of the same side.
2. Plant both hands shoulder-width apart and bend your elbows back to 90 degrees, resting your torso close to your upper arms while your back foot stays on the blocks.
3. Engage your front quad and core to sweep the front leg straight out to the side, reaching through the toes.
4. Bend the front knee back toward your triceps with control, keeping your elbows at 90 degrees.
5. Repeat the extend and fold without letting your back foot leave the blocks, then switch sides.

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Form tips

• Keep pressing actively through both hands so your chest does not collapse toward the mat.
• Hold your elbows at 90 degrees throughout to keep the shelf stable.
• Keep the front thigh high on your upper arm as you fold and extend.

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Muscles

Individual muscles

• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior
• Iliacus
• Rectus femoris
• Psoas major
• Rectus abdominis
• External oblique
• Internal oblique

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Equipment

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Appears in

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Progressions

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Regressions

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