Combines a supported side-plank position with repeated opening of the upper knee. The trunk stays comparatively steady while the hip moves, distinguishing it from the related moving-trunk variation.
Support yourself on your forearm with the elbow and palm on the floor, bend your knees, keep your feet together and lift your hips as shown.
Open the upper knee while keeping the feet together and the trunk comparatively steady.
Bring the knees back together under control and repeat, then change sides.
Keep the supporting forearm grounded and avoid letting the supporting shoulder collapse.
Use a controlled knee-opening range without rotating the whole trunk to create the movement.
Rolling the whole body backward instead of opening the upper knee at the hip.
Letting the hips sag or rushing the return between repetitions.
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