Skip to main content

​
Technique

  1. From a seated position with legs in front of you, lay down.
  2. Bring the feet in slightly.
  3. Bring the heels together and turn the toes out to the side.
  4. Lift the hips up, keeping the shoulders and back of the head on the mat.
  5. Lower the hips down.

​
Form tips

  • Keep lifting the hips as high as you can and engage your posterior chain.

​
Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Spine

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Biceps femoris (short)

​
Equipment

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

​
Appears in

Other disciplines
Joint movements
Trunkextension
Kneeflexion
Hipextension
trains stretches

​
Regressions

e0fp

Bridge Pose

Beginner
e0oy

Supine arch body hold

Novice
e0eh

Glute bridge

Beginner
e0va

Locust pose

Beginner
e0vb

Supported locust pose

Beginner
e17y

One-leg supine arch body hold

Intermediate
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.