Ballerina Walkout Plank with Leg Lift

Setup

Start standing upright with feet shoulder-width apart and arms reached overhead.

Movement

1. Descending: Hinge at your hips and fold forward, placing your hands firmly on the ground in front of you. Keep your legs as straight as flexibility allows.

2. Walking Out: Keep your hands on the mat and walk them forward until you reach a stable high plank position. Ensure your body forms a straight line from your head to your heels.

3. Leg Lift: While maintaining a rigid core, lift one leg straight up toward the ceiling. Focus on squeezing your glutes to initiate the lift without arching your lower back.

4. Returning: Lower your leg back to the floor, then walk your hands back toward your feet, reversing the walking-out motion to stand upright and reach your arms overhead to complete the rep.