Technique
- Find downward facing dog with hands on blocks.
- Bend the knees and crouch.
- Jump through the arms with legs crossed.
- Extend legs before lowering down.
Form tips
- The trajectory of the hips should be close to horizontal. Bend the knees without lowering the hips too much.
- Keep weight on the hands even when you crouch.
- Keep the gaze forward.
- Flex the spine to make room for the legs to go through.
- Keep the legs to the chest to clear the floor.
Muscles
Strength
Primary
- Serratus anterior
- Chest
- Back
Secondary
- Pelvis
- Quadriceps
- Abs
- Obliques
- Hip adductors
Individual muscles
Individual muscles
- Serratus anterior
- Lower trapezius
- Latissimus dorsi
- Pectoralis minor
- Iliacus
- Rectus femoris
- Psoas major
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Other disciplines
Joint movements
trains stretches
Progressions
Ground jump through forward
Novice
Blocks jump through and back
Novice
View Similar Exercises
View Similar Exercises
Blocks jump through backward
Novice
Feet-support tuck l-sit lift
Novice
Elevating active core compression
Novice
Elevated plank knee-to-tricep taps
Novice
Frog walk
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.