This English text is an AI-assisted translation pending human review; the Chinese version is authoritative.
DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Start on hands and knees with hands under shoulders, knees under hips and the back in a neutral position.
- 02
Brace the abdomen, keep pelvis and shoulders approximately level and look toward the floor.
- 03
Extend the right arm forward and the left leg backward together, lifting them only as high as you can while keeping the lower back stable.
- 04
Return slowly to all fours, then switch to the left arm and right leg; record reps per side.
Common mistakes
- Rotating the pelvis or letting the lower back sag as the limbs rise.
- Moving the same-side arm and leg or lifting the head to reach higher.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.