DNS Star

Technique

How to perform DNS Star

1. Lie on your left side with your knees bent and stacked, placing your left forearm under your shoulder.
2. Press through your left forearm and left bottom knee to raise your hips into a supported side-plank position.
3. Keep your pelvis stacked while moving your right top knee upward and slightly backward, opening the thighs without twisting your trunk.
4. Pause briefly while maintaining the bottom-side support.
5. Lower the top leg and then your hips under control.
6. Repeat on that side, then switch the supporting forearm and bottom knee for the other side.

Programming relevance

Muscles involved

Primary targets: Gluteus Medius, Gluteus Minimus.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.