• It is a full-body exercise. It strengthens whole lower body muscles and shoulder.

How to do

  • Begin with traditional plank position — shoulders over hands and weight on just your toes.
  • Bring your right knee forward under your chest, with the toes just off the floor.
  • Return to your basic plank. Quickly switch and pull the left knee in.
  • Continue switching knees and start to pick up the pace until it feels a little like running.
  • Keep On “running” in your plank for 30 seconds.



  • Do not bounce on your toes as you perform the move. 
  • Do not focus much on speed rather focus on complete move of your legs. 
  • Arms and hands should be straight down from your shoulders. 
  • Your back should not be curved. 
  • Your hips should not be raised. 


  • Avoid if you have any recent or chronic injury to the Spine, back or shoulders. 
  • Always work within your own range of limits and abilities. If you have any medical concerns, consult with your doctor before practicing.