Technique
- Begin in a high plank with your shoulders stacked over your wrists and your core engaged.
- Drive your right knee forward to your right elbow, squeezing your right obliques.
- Pivot onto the inner edge of your left foot, lift your right hand and extend your right leg straight out in front, floating it above the floor in a fallen-triangle shape.
- Reach your right hand down and hook the big toe or outer edge of your right foot.
- Balancing on your left hand and back foot, pull your right leg up and open into a full side split.
- Hold with your chest open and hips high, then release the leg, plant both hands and step back to plank before switching sides.
Form tips
- Keep your chest open and hips pressing high rather than collapsing toward the mat.
- Press firmly through your grounded hand to stay stable on one arm.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Triceps
- Serratus anterior
Secondary
- Forearms
- Chest
- Back
Flexibility
Primary
- Glutes
- Hamstrings
- Hip adductors
Secondary
- Legs
- Pelvis
Individual muscles
Individual muscles
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- Lower trapezius
- Latissimus dorsi
- Pectoralis minor
Equipment
Appears in
Balance
Other disciplines
Joint movements
Regressions
Flying split
Intermediate
Side standing straddle stretch
Novice
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