Level: 1 2 3 4 5 6 7 8


Starting position:

Ground facing away from the anchor point

Strap length:

Mid-calf length

Functional classification:

Strength, Coordination


Rest on knees and palms, arms straight, one foot in the strap under the anchor point.
Stand in a plank;
Extend your arm forward diagonally from your free leg.
Repeat the same on the other side.
Strong active plank.

Recommended load:

40 sec.

Benefits of exercise

The level 7 bar on the FISIO functional hinges is performed with the fixation of one leg and the alternate lifting of the arms.

One of the options for a plank for the complex development of the muscles of your body. By doing this exercise, you will strengthen the rectus and transverse abdominal muscles, the muscles of the thighs, buttocks and back. A strong core will improve the stability of the body during multifunctional exercises, reduce the load on the lumbar region. 

To perform this version of the plank, basic physical training will be required, since this exercise is difficult to coordinate and requires high concentration and concentration in the body.