登山者 – 从膝盖

A core-focused movement performed from a plank position on the knees, driving them alternately toward the chest in a controlled motion.

Instructions:

• Place your hands directly under your shoulders, knees on the floor, and keep your body straight from head to knees.

• Engage your core before starting the movement.

• Bring one knee forward toward your chest.

• Return to the starting position.

• Alternate legs in a controlled rhythm, keeping hips stable.

Common mistakes:

• Letting hips sag or rise too high

• Moving too fast and losing control

• Hands not aligned under shoulders

• Not engaging the core