Major Muscles Worked:

Core, Legs

Set Up:

  1. Sit on the floor with one leg straight and the other leg bent, foot flat on the floor.
  2. The arm of the bent leg is across your chest, your hand resting on the opposite shoulder.
  3. The hand of the straight leg is on the floor, about a foot to the side of your hip.
  4. Your back is straight, chest up, and shoulders are back.

The Movement:

  1. Press through both your foot and hand that are on the floor to raise your hips up off the floor as high as you can.
  2. Raise the heel of the straight leg off the floor, bend your knee, and tuck the leg under your body, and through the ‘alley’ created by your hand and stationary foot.
  3. Land on your knee about 1.5 to 2 feet behind your stationary foot.
    Your knee should land close to where your hip was at the start of the movement: in line with your hand.
  4. Reverse the movement: press through your hand and stationary foot to raise your knee off the ground.
  5. Tuck your knee, lifting the moving foot under your body, through the alley created by your hand and stationary leg.
  6. Straighten your moving leg and lower your hip to the ground, back to the starting position.

Specific Cues:

  • This move requires a lot of flexibility and core strength.
  • It may help to not use a mat, as sometimes it gets in the way.
  • When you’re in the kneeling position, you want both knees to be bent at a 90 degree angle. If the bottom knee is not, you just need to move it back further before you land.
  • If your foot is getting caught on your mat or the floor as you are moving it through the ‘alley’, try doing it barefoot.