Start in a high plank position with your hands directly under your shoulders and body in a straight line.
Engage your core tightly and keep your hips level throughout the movement.
Drive your right knee forward toward your chest as quickly as possible.
As you push your right foot back to the starting position, simultaneously drive your left knee forward.
Continue alternating legs in a rapid running motion while maintaining the plank position.
Perform the movement for the desired number of reps or time duration.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 20 seconds | Form mastery, neural adaptation |
| Intermediate | 4 sets of 30 seconds | Hypertrophy, moderate loading |
| Advanced | 4 sets of 45-60 seconds | Strength, high intensity/volume |