- Rest your forearms on the ground and extend your legs behind you.
- Palms facing down on the floor
- Pending your personal anatomy, your forearm and upper arm form roughly a 90-degree angle.
- Your feet and legs are together. This keeps your hips level.
- Keep your heels together is a good cue to accomplish this.
- Where your feet/legs are positioned affects the stimulus.
- Your weight is evenly distributed throughout your body. Not all the weight is on your elbows!
- Keep a neutral spine.
- Back is neither arched nor rounded.
- Core is engaged. Your hips are not sagging.
- There should be a straight lines from your ankles, knees, hips, torso, and shoulders.
- Abdominals & obliques are contracted.
- Glutes are activated.
- Shoulders are pinned back.
- Eyes are focused on the floor, neck is in a neutral position
- Aim for holding the proper position vs. seeing simply how long you can keep your knees/hips off the ground.
- Don't crank your neck upward to look ahead. This is excess stress on your neck.