Alternating Diagonal Sprawl
Right hand drops while left leg kicks back diagonally.
- Level
- Intermediate
- Movement
- Sprawl · Standing
- Tracks
- Reps only
Works
Full Body Quadriceps Glutes Hamstrings Abdominals Shoulders Triceps
How to do it
- Stand with feet shoulder-width apart and knees slightly bent.
- Drop your right hand to the floor while kicking your left leg back.
- Snap both feet together into a brief plank position.
- Push off the floor to return to the starting stance.
- Immediately repeat the motion on the opposite diagonal side.
Common mistakes
- Lifting hips too high before extending the trailing leg.
- Failing to bring feet together in the plank phase.
- Looking up instead of keeping the neck neutral.
Tips
- Keep your hips low during the backward leg extension.
- Drive through the standing leg to generate upward momentum.
- Maintain a tight core to prevent lower back sagging.
Details
- Base movement
- Sprawl
- Arms
- Alternating
- Legs
- Both
- Body position
- Standing
- Direction
- Crossover (curtsy)
