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Also known as: Diamond lift.

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Technique

  1. Kneel down on the ground, with your toes pointed back.
  2. Place your hands on the sides of your legs, slightly behind the knees.
  3. Push on your hands to lift your hips up, aiming to get them as high as your shoulders, and pull your thighs towards your chest.
  4. Come back down slowly to the starting position.

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Form tips

  • Aim to place most of your weight on your hands when pushing up, using as little assistance as possible from the feet.
  • Pull your knees close to your chest on the way up.
  • Round your back at the top, pushing your shoulders forward ( Shoulder protraction).

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Serratus anterior

Secondary

  • Biceps
  • Spine
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Serratus anterior

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Equipment

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

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Appears in

Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches

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Progressions

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Tuck planche

Advanced
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Tuck planche raise

Advanced

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Variations

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Assisted tuck planche hold

Novice
w00s

Sun salutation A simplified

Novice
e06o

Long table top

Novice
e0qs

Fingertip pushup

Novice
w01f

Hand release pushup

Novice
e08z

Internally rotated pushup

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.