Cross Country
Cross country is a dynamic core and cardio exercise performed in a plank position that mimics a cross-body running motion. It targets the cardiovascular system while engaging the core, hip flexors, and lower body for a challenging conditioning workout.
How to do it
- Start in a high plank position with your hands directly under your shoulders.
- Drive your right knee toward your left elbow in a cross-body motion.
- Return to the starting position and repeat with your left knee toward your right elbow.
- Alternate sides in a continuous, controlled running motion.
- Maintain a flat back and engaged core throughout.
- Continue for the desired duration or number of repetitions.
Form cues
- Keep your hands firmly planted right under your shoulders.
- Engage your core to prevent your hips from sagging toward the floor.
- Drive your knee across your body in a smooth, controlled motion.
- Breathe steadily as you alternate sides continuously.
Breathing: Inhale steadily as you settle into position, and exhale firmly with each knee drive or maintain a consistent rhythm that matches your pace.
Common mistakes
- Letting your lower back sag, which puts unnecessary stress on your spine and reduces core engagement.
- Moving too fast before mastering the rhythm, causing you to lose your balance and plank form.
- Shifting your shoulders too far behind or ahead of your hands, making your arms work harder than necessary.
Muscles worked
Primary: cardiovascular system. Secondary: quads, hamstrings, glutes, core.
Suggested sets & reps
Get fitter
3 sets × 40 seconds continuous movement, rest 60 seconds
Lose weight
3–4 sets × 30–45 seconds, rest 45 seconds
Build muscle
3 sets × 10–12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp wrist or lower back discomfort, ease off and choose a gentler plank variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrists hurt during this exercise?
Ensure your weight is distributed evenly across your entire palm and fingers, or try placing your hands on a sturdy elevated surface like a bench to reduce the angle.
How can I keep my hips from bouncing up and down?
Focus on tightening your abdominal muscles as if you are bracing for a gentle touch on the stomach, and keep your movements deliberate rather than rushed.
Is this exercise suitable if I am a complete beginner?
Yes, just take the movement at a slow, marching pace rather than a running speed to build your core stability and endurance safely.