Frames from Coach Cole's demo in the Corebound videos.
Setup
Start in a high plank: hands on the floor just under or slightly wider than your shoulders, legs straight behind you, body in one line from head to heels.
Step by step
- Hands under your shoulders.
- Squeeze glutes, brace your abs.
- Chest to a fist from the floor.
Cole's tip
Squeeze your glutes before the first rep. It locks your body into one straight line from head to heels (or knees).
Common mistakes
- Hips sagging.
- Head dropping ahead of the chest.
- Elbows flared to 90 degrees.
Make it easier or harder
Easier option
Knees on the floor, body straight from knees to head.
Harder option
3-second lowering, then press up.
Safety
- Skip or shorten the range if you feel pain in your wrists or shoulders; use the incline version instead.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
