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Technique

  1. Begin in a high plank with your hands flat and shoulder-width apart and your toes on stacked Yoga block s, core and glutes engaged.
  2. Push the floor away to round your upper back and pull one knee high toward the triceps of the same side.
  3. Squeeze your core and tap the knee high onto your arm, above the elbow.
  4. Extend the leg back with control, returning your toes to the blocks.
  5. Continue alternating legs, or complete your reps on one side.

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Form tips

  • Protract your shoulders and push the ground away throughout to create room for the knee.
  • Aim the knee high onto the arm to mimic the Flying split setup.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Serratus anterior
  • Pelvis
  • Quadriceps

Secondary

  • Chest
  • Hip adductors
  • Abs
  • Obliques
  • Triceps
  • Forearms
  • Serratus anterior
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Yoga block
Yoga block

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Appears in

Joint movements
Shoulderprotraction
Hipflexion
trains stretches

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Progressions

e1bj

Elevated flying split leg extensions

Novice
e19l

Blocks jump through forward

Novice
e19o

Blocks jump through backward

Novice
e1bk

Feet-support tuck l-sit lift

Novice
e1ba

Elevating active core compression

Novice
e1bg

Side crow with block support

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.