Down Dog Tuck to Leg Raise
Instructions
Setup
Begin in a standard plank position with hands shoulder-width apart, ensuring your body forms a straight line from head to heels. Engage your core firmly.
Performing the Movement
Knee Tuck: Inhale as you draw your knee toward your chest. Focus on rounding your upper back slightly and engaging your rectus abdominis to pull the knee in as far as possible without dropping your hips.
The Transition: On an exhale, press through your hands to push your hips back and upward into a downward-facing dog shape.
The Extension: Simultaneously, extend the tucked leg forcefully back and upward toward the ceiling, keeping the leg straight and aligned with your torso. Maintain equal weight distribution across both palms.
Tips for Success
Control: Perform the movement with intent rather than momentum. Keep the transition fluid but controlled.
Alignment: During the leg raise, ensure your hips remain square to the floor rather than twisting outward to isolate the glute effectively.
Breathing: Maintain a steady breath pattern, coordinating the tuck with inhalation and the extension with exhalation.