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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. Bend the knees and rest the heels on the ground.
  3. Reach your arms out parallel to the floor with the palms facing each other.

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Form tips

  • Keep the spine straight and lift the chest.
  • Keep the head in a neutral position.
  • Do not let the spine round.

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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

e0gx

Weighted sitting compression

Beginner
e0ui

Tuck boat pose

Beginner
e0gc

Assisted sitting leg extensions

Beginner
e0uj

Advanced tuck boat pose

Beginner
e0rz

Lying advanced tuck raise

Beginner
e0ry

Lying tuck raise

Beginner
e17w

Lying leg extension

Beginner
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