Start in a standard forearm or high plank position.

Widen feet slightly for better stability.

Engage core and glutes tightly to prevent hip rotation.

Slowly lift one hand/forearm off the ground.

Keep hips square to the ground and body in a straight line.

Extend lifted arm forward, place on hip, or behind back.

Hold for desired duration.

Return hand/forearm to ground. Repeat on other side.