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Technique

  1. Attach two soft handles to the lowest setting on a cable machine.
  2. Wrap the handles around your feet, step back and lay down with your back to the ground, far enough from the machine so that the cable is under tension when your legs are extended.
  3. Pull your knees to your chest explosively, pulling on the cable with your feet.
  4. Slowly extend your legs back to the starting position.
Logging: Total weight used.

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Muscles

Strength

Primary

  • Pelvis
  • Quadriceps

Secondary

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

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Equipment

Cable machine
Cable machine

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Appears in

Joint movements
Hipflexion
trains stretches
e0gx

Weighted sitting compression

Beginner
e0a1

Lying pass-through

Novice
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Sitting pike compression

Novice
e14m

Straight-arm pulldown

Novice
e0wy

Double crunch

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.