How to Do Alternate Arm Leg Plank Rest Pause

Alternate Arm Leg Plank Rest Pause is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Alternate Arm Leg Plank Rest Pause

  1. 01Assume a high plank position with hands directly under shoulders and feet hip-width apart.
  2. 02Simultaneously raise the right arm forward and the left leg back until both are parallel to the floor.
  3. 03Hold this balanced position for a three-second count while maintaining a neutral spine.
  4. 04Lower the limbs back to the floor in unison and pause for one second before switching sides.
  5. 05Exhale sharply as you lift the limbs to increase intra-abdominal pressure.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternate Arm Leg Plank Rest Pause

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the hips tilt or sway during the limb lift, imagine a glass of water resting on your lower back that must not spill.

Same coaching engine used inside the A90 app

05 / FAQ

Alternate Arm Leg Plank Rest Pause questions

What muscles does Alternate Arm Leg Plank Rest Pause work?

Alternate Arm Leg Plank Rest Pause is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Alternate Arm Leg Plank Rest Pause correctly?

Assume a high plank position with hands directly under shoulders and feet hip-width apart. Simultaneously raise the right arm forward and the left leg back until both are parallel to the floor. Hold this balanced position for a three-second count while maintaining a neutral spine. Lower the limbs back to the floor in unison and pause for one second before switching sides. Exhale sharply as you lift the limbs to increase intra-abdominal pressure.

What is the A90 coach tip for Alternate Arm Leg Plank Rest Pause?

If the hips tilt or sway during the limb lift, imagine a glass of water resting on your lower back that must not spill.

Is Alternate Arm Leg Plank Rest Pause suitable for beginners?

Alternate Arm Leg Plank Rest Pause is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Alternate Arm Leg Plank Rest Pause?

No. Alternate Arm Leg Plank Rest Pause is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes alternate arm leg plank rest pause into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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