Plank ya juu na kuinua mkono na mguu wa upande mwingine
Learn how to do Plank ya juu na kuinua mkono na mguu wa upande mwingine with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Plank ya juu na kuinua mkono na mguu wa upande mwingine is a No equipment exercise that primarily targets the Abs, with secondary activation of the Deep Core, Shoulders, Glutes, Lower Back. It has a MET value of 4, meaning a 70kg person burns approximately 140 calories in a 30-minute session..
How to Do Plank ya juu na kuinua mkono na mguu wa upande mwingine
An advanced plank variation that challenges core stability, balance, and coordination by lifting the opposite arm and leg simultaneously.
💡 Instructions:
Start in a high plank position with hands under shoulders and body in a straight line.
Engage your core and glutes to maintain stability.
Lift your right arm and left leg at the same time, keeping them straight.
Hold briefly at the top, then return to the plank position.
Repeat with the opposite arm and leg.
⚠️ Common mistakes:
Letting hips rotate or sag during the lift
Overextending the arm or leg
Rushing through the movement instead of controlling it
Placing hands too far forward or back
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Start Free TrialMuscles Worked by Plank ya juu na kuinua mkono na mguu wa upande mwingine
Equipment
- No equipment
Calories Burned Doing Plank ya juu na kuinua mkono na mguu wa upande mwingine
Calorie Calculator
MET 4Calories = MET × weight (kg) × time (hours)
Quick Facts: Plank ya juu na kuinua mkono na mguu wa upande mwingine
- Type
- No equipment exercise
- Primary muscle
- Abs
- Secondary muscles
- Deep Core, Shoulders, Glutes, Lower Back
- MET value
- 4
- Calories (30 min, 70kg)
- ≈ 140 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Plank ya juu na kuinua mkono na mguu wa upande mwingine
What muscles does Plank ya juu na kuinua mkono na mguu wa upande mwingine work?
Plank ya juu na kuinua mkono na mguu wa upande mwingine primarily targets the Abs, with secondary engagement of the Deep Core, Shoulders, Glutes, Lower Back.
How do you do Plank ya juu na kuinua mkono na mguu wa upande mwingine correctly?
An advanced plank variation that challenges core stability, balance, and coordination by lifting the opposite arm and leg simultaneously. 💡 Instructions:...
Is Plank ya juu na kuinua mkono na mguu wa upande mwingine good for beginners?
Plank ya juu na kuinua mkono na mguu wa upande mwingine has a MET value of 4, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Plank ya juu na kuinua mkono na mguu wa upande mwingine?
Plank ya juu na kuinua mkono na mguu wa upande mwingine requires: No equipment.
What are the benefits of Plank ya juu na kuinua mkono na mguu wa upande mwingine?
Plank ya juu na kuinua mkono na mguu wa upande mwingine strengthens the Abs, engages the Deep Core and Shoulders and Glutes and Lower Back.
What exercises are similar to Plank ya juu na kuinua mkono na mguu wa upande mwingine?
Similar exercises to Plank ya juu na kuinua mkono na mguu wa upande mwingine include Crunch ya kushuka, Twist ya Kirusi na dumbbell, Dumbbell Turkish Get-Up, Crunch yenye uzito wa dumbbell.
Is Plank ya juu na kuinua mkono na mguu wa upande mwingine better than Crunch ya kushuka?
Both Plank ya juu na kuinua mkono na mguu wa upande mwingine and Crunch ya kushuka target the Abs. Choose based on your available equipment and training goals.
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