Plank Alternate Anti Gravity Pull up
Build a rock-solid core and boost hip flexor strength with the Plank Alternate Anti Gravity Pull-up.
Description
A plank variation exercise where you alternate pulling your knees to your chest, mimicking the motion of a pull-up.
How to Do Plank Alternate Anti Gravity Pull up
- 1Setup
Begin in a high plank position with your hands directly under your shoulders, fingers spread wide, and your body forming a straight line from head to heels.
- 2Setup
Engage your core, glutes, and quads to maintain a rigid, stable plank, ensuring your gaze is slightly forward to keep your neck neutral.
- 3
Exhale as you powerfully pull one knee towards your chest, aiming to bring it as close to your elbow or even higher as possible, mimicking a pull-up motion.
- 4
Inhale as you slowly and with control extend the leg back to the starting plank position, actively resisting the urge to let your hips sag or pike.
- 5
Immediately repeat the pulling motion with the opposite leg, alternating sides with each repetition while maintaining a strong, stable plank form throughout.
Tips
- Maintain a rigid plank throughout the movement by actively squeezing your glutes and bracing your core; avoid any sagging or piking of the hips.
- Focus on controlled movement, especially during the eccentric (leg extension) phase, to maximize time under tension for your core and hip flexors.
- Synchronize your breath: exhale forcefully as you pull your knee in to help engage your deep abdominal muscles, and inhale as you return your leg to the plank.
- Visualize actively pulling your knee towards your chest using your hip flexors and lower abs, rather than simply letting momentum carry your leg.
Common Mistakes
- ×Sagging hips indicates a loss of core tension; fix this by actively squeezing your glutes and bracing your abs as if preparing for a punch.
- ×Rotating hips significantly as you pull your knee means you're losing stability; fix this by engaging your obliques and pressing firmly through both hands to keep your torso square to the floor.
- ×Rushing the movement reduces muscle engagement and control; fix this by performing each repetition slowly and deliberately, focusing on the muscle contraction and maintaining stability.
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