Begin in a high plank with your shoulders stacked over your wrists and your core engaged.
Drive your right knee forward to your right elbow, squeezing your right obliques.
Pivot onto the inner edge of your left foot, lift your right hand and extend your right leg straight out in front, floating it above the floor in a fallen-triangle shape.
Reach your right hand down and hook the big toe or outer edge of your right foot.
Balancing on your left hand and back foot, pull your right leg up and open into a full side split.
Hold with your chest open and hips high, then release the leg, plant both hands and step back to plank before switching sides.
Form tips
Keep your chest open and hips pressing high rather than collapsing toward the mat.
Press firmly through your grounded hand to stay stable on one arm.
Risks
Warm up your hips and hamstrings thoroughly before working into the full split.
