Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Inhale, bend elbows to lower chest towards the platform, keeping elbows at 45 degrees. Drive one knee up towards your same-side elbow. Lower until arms are parallel to the floor and knee nears elbow. Exhale, press up to starting position, and return knee to plank. Alternate sides each rep.
Brace your core muscles throughout the entire movement to stabilize your torso and prevent lower back arching. Ensure your elbows remain tucked at a 45-degree angle to avoid shoulder impingement and maintain proper form. Maintain a straight line from head to heels throughout the exercise to engage your entire body and prevent sagging or excessive arching. Allow your knee to track wide as you lift, mirroring the angle of your elbow, to ensure full range of motion and prevent knee valgus. Press firmly through your palms to power yourself back to the starting position, engaging your chest and triceps.
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