Begin by lying face down on the floor, then prop yourself up on your forearms with elbows directly under your shoulders.
Extend your legs behind you with your toes on the floor, feet hip-width apart.
Engage your core and glutes to lift your body off the floor, creating a straight line from head to heels.
Keep your neck neutral by looking at the floor about a foot ahead of your hands.
Hold this position for the desired duration, breathing steadily throughout.
Lower yourself back to the floor with control when the set is complete.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 20-30 second holds | Form mastery, neural adaptation |
| Intermediate | 4 sets of 45-60 second holds | Hypertrophy, moderate loading |
| Advanced | 4 sets of 60-90 second holds or weighted | Strength, high intensity/volume |