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Bench plank leg swing

Core · Core anti-rotation · both sides
Default: 2 sets × 10 reps · Both sides · Rest 45 sec between sets

Setup

• Hands on the floor, under your shoulders
• One foot on a bench, body in a straight line

Each rep (5 sec)

1. Knee to chest 2.5 sec
2. Swing the leg back 2.5 sec
   • Keep your hips level, don't rotate with the leg
   • Support leg and core tight, body in one line

Note: Pocket Posture provides general fitness guidance and is not a substitute for advice from a doctor or physical therapist. If you feel pain or discomfort, stop and consult a professional.