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Exercise Benefits With Proper Form & Technique

Plank With Leg Sweep / Rotational Mountain Climber

through 18 votes
muscles:Rectus AbdominisMuscle, ObliquesMuscle, GlutesMuscle
auxiliary muscles:TrapeziusMuscle, Lower BackMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle
required:Doable Without Equipment And Weights
optional:Bench, Seat, Exercise Ball, Weight Cuffs
fitness level:Normal
exercise type:Strength, Cardio
Variations available (23)
Starting PositionExecution
Starting Position (Alternative)Execution

Starting Position

  • bring your hands on the floor or a tool (chair, weight bench or similar) with stretched out arms or in plank position
  • the hands should be below your shoulders
  • the legs are stretched out backwards
  • position the feet hip width apart on their balls
  • your body forms a line
  • hold the hip up

Correct Execution

  • brace the abs, bend one knee and guide it forward past your arms (requires especially the obliques)
  • your thigh touches the elbow then
  • bring back the foot
  • afterwards, repeat with the other leg
  • your upper body remains as stable as possible

tips for the workout

  1. alternatively, you can try to reach the opposite arm with your knee or combine the mentioned techniques
  2. impede the exercise with weight cuffs
  3. for a bigger challenge, choose a gym ball as your tool