Exercise guide
Body Open Cross Feet
- Beginner
- Compound
- Timed hold
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic plank variation combines rotational stability with lower-body coordination to target the entire anterior chain and obliques. It effectively builds shoulder stability and core strength while improving hip mobility through a cross-body movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Begin in a high plank position with your hands stacked directly under your shoulders.
- Place your feet hip-width apart, balancing on the balls of your feet to engage the calves.
- Engage your core and glutes to maintain a straight line from your head to your heels.
How to do it
- Inhale as you lift your right foot and drive your right leg underneath your body toward the left side.
- Simultaneously rotate your torso to the left and lift your left arm toward the ceiling, opening your chest.
- Exhale at the peak of the movement, briefly holding the 'open' position with your weight supported by the right hand and left foot.
- Inhale as you controlledly return to the starting high plank position, then repeat the movement on the opposite side.
Form checklist
- Keep the grounded shoulder stable and pushed away from the floor to protect the joint.
- Ensure the hips do not sag toward the floor during the leg cross.
- Follow your lifting hand with your eyes to encourage full thoracic rotation.
- Keep the crossing leg straight and hovering slightly off the ground for maximum quad and core engagement.
Pro tips
- Focus on the 'push' from the grounded arm to maximize pectoral and serratus anterior activation.
- Think about pulling your belly button toward your spine throughout the rotation to deepen the oblique contraction.
Make it harder
- Increase the tempo to a 'running' pace to add a cardiovascular element while maintaining form.
- Add a full push-up between each alternating side to increase the demand on the pectorals and deltoids.
Frequently asked
- What muscles does the body open cross feet work?
- The body open cross feet primarily targets the calves, deltoids, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the body open cross feet?
- The body open cross feet requires no equipment — just your body weight.
- Is the body open cross feet good for beginners?
- Yes. The body open cross feet is a beginner-friendly movement and a strong foundation to build on.
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