Full Sit Outs

A core and glute stability exercise performed in a high plank position, where the body rotates and one leg extends behind while the opposite arm reaches upward, alternating sides.

Instructions

1. Start in a high plank position with your hands directly under your shoulders.
2. Keep your body in a straight line from your head to your heels.
3. Shift your weight to your left hand and rotate your torso to the right.
4. Bend your right leg behind your body and extend your right arm upward toward the ceiling.
5. Your body should rotate so your torso and right arm face upward.
6. Hold this position momentarily while maintaining balance and engaging your core.
7. Return to the center plank position by straightening your right arm and leg.
8. Repeat on the opposite side, alternating sides for the prescribed number of repetitions.

Tips

• Maintain a strong plank position throughout the movement; avoid sagging hips.
• The rotation and reach provide excellent core and oblique engagement.
• This exercise challenges stability, balance, and unilateral strength simultaneously.
• Keep your supporting hand directly under your shoulder for proper positioning.
• Progress from a bent-leg position to a fully extended leg position as your strength improves.
• Maintain steady breathing and avoid holding your breath during the movement.