Sparrows
Push-up plank with alternating opposite-arm-and-leg lift — combined trunk stability and shoulder-and-glute work.
Level: Beginner
Primary: Quads
Movement: Compound
Tags: Animal Movement Pull
Type: Functional Fitness (Obstacle & Hybrid) Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Football Rugby Swimming Wrestling
Target muscles
The trunk and obliques resist the rotational pull. The deltoids and glutes hold the extended limbs. The shoulders and chest stabilize the support arm.
How to perform
Setup
Begin in a push-up position with the core engaged.
Execution
Simultaneously raise one arm and the opposite leg off the floor, extending them fully. Hold briefly. Lower with control. Repeat on the opposite side.
Common mistakes
- Rotating the trunk.
- Sagging hips.
- Cutting the extension.
- Rushing.
- Forgetting to alternate.
Progressions and regressions
Regress to standard planks. To progress, work for time, slow tempo.
Programming notes
Anti-rotation work. 3 sets of 6-10 per side, twice a week.
