Half Commando
The Half Commando mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Commando Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Front Shoulder (anterior deltoid)
How to do the Half Commando
Setup
Begin in a modified plank position, resting on your hands and your knees. Ensure your hands are positioned directly underneath your shoulders and your knees are comfortable on the mat.
Align your body in a straight line from your head to your knees. Engage your core tightly to prevent your hips from sagging.
Movement
Lowering: Carefully lower your right forearm to the mat, followed by your left, transitioning into a forearm plank while keeping your body stable.
Rising: Push back up onto your hands one at a time, returning to the starting high-plank position.
Maintenance: Focus on keeping your hips level and minimize side-to-side rotation throughout the transition.
Half Commando FAQs
What muscles does the Half Commando work?
The Half Commando mainly works the core, with help from the shoulders. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Half Commando?
None. The Half Commando is a bodyweight exercise, so you can do it anywhere.
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