1. Secure a ruck with the desired amount of weight to the back.

2. Begin in a prone position on the floor, with the elbows directly beneath the shoulders and the feet together.

3. Engage the core muscles and press the elbows into the floor.

4. Lift the hips off the floor, forming a straight line from the shoulders to the ankles.

5. Hold the position for the desired amount of time.

6. Lower the hips back to the floor.