DNS Star

Technique

How to perform DNS Star

1. Lie on your left side with your hips and knees bent about 45 degrees and 90 degrees respectively, stacking your knees and placing your left forearm on the floor under your shoulder.
2. Engage your core, press through your left forearm and right knee to lift your hips off the ground into a side‑plank position while keeping your body in one long line from shoulders to knees.
3. This is your starting position.
4. Exhale as you drive your right (top) knee upward and slightly backward, extending your hip and abducting the leg so your thighs form a wide “V,” creating the “star” while maintaining pelvic stability.
5. Pause briefly at full abduction, focusing on squeezing your right glute medius and keeping your hips stacked without rotating or collapsing at the waist.
6. Inhale as you lower the right leg back to the starting position and gently set your hips down under control, then repeat for the recommended repetitions before switching sides.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, Gluteus Minimus.