Start on your back with arms raised and knees over hips. Slowly extend one arm overhead and the opposite leg, then return before changing sides. Keep your trunk still.
Set up before the first rep
Lie on a mat with your head relaxed. Bring both knees above your hips, bent about 90 degrees, and point both arms toward the ceiling. Keep your lower back in contact with the mat without holding your breath.
Move with control
Start on your back with arms raised and knees over hips. Slowly extend one arm overhead and the opposite leg, then return before changing sides. Keep your trunk still. Keep the first set easy enough that you can pay attention to that cue. Breathe through the movement and pause if you lose control of the position.
A shorter comfortable range can be a useful starting point. Sharp pain, dizziness or unusual symptoms are reasons to stop, not signals to push through.
Check the diagonal pair
Right arm pairs with left leg; left arm pairs with right leg. Keep the other arm raised and the other knee above the hip. Return to the starting position before switching. Shorten the reach if your back begins to arch.
Make it easier
Keep your arms still and move one heel through a shorter range. Change one thing at a time so you can tell whether the adjustment helps. If symptoms persist, ask a qualified professional for an individual assessment.
Use it in a session
Our template uses 6–10 / side as an example target, with 1–2 working sets to start. Keep a few controlled repetitions in reserve. This is an editorial starting point, not a universal dose for strength or muscle growth.
Record the load and completed repetitions in your log. For time-based carries, record seconds instead. Increase the challenge only when the current version feels repeatable with good control.
Explore a separate front and back muscle map
MOVEMENT, EXPLAINED
Where it works.
Primary
- Abdominals
- Side trunk
The focus is resisting trunk movement while the limbs move. Hip flexors also contribute but are not shown as a surface region.
A simplified surface-muscle illustration. Colours show general roles, not activation percentages, a scan or your personal effort. Technique and variation change the emphasis.
Explore ACE’s exercise reference ↗What to record
- The variation and equipment you used.
- The load, completed repetitions or seconds, and number of sets.
- Whether the range and pace stayed consistent from start to finish.