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Technique

  1. Sitting on the ground, balance on the back edge of the sit bones and front edge of the tailbone.
  2. Reach arms out parallel to the floor with the palms facing each other.
  3. Lean back to find engagement in the core.
  4. Lift the lower legs parallel to the floor.

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Form tips

  • Avoid rolling back onto the tailbone and collapsing in the chest.
  • Lift the legs from the upper inner thighs.
  • Keep the feet and knees together.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Trunkflexion
Hipflexion
trains stretches

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Progressions

e007

Boat pose

Novice

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Regressions

e0ui

Tuck boat pose

Beginner
e0oo

Tuck-up

Beginner
e0xc

Butt walk

Beginner
e0op

Straddle-up

Novice
e008

V-up

Novice
e0xd

Straight legs butt walk

Novice
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