> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Elevating active core compression
> Novice · Dynamic · Bilateral. Strength
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Léa |
| **Video length** | 26 s |
## Technique
1. Place two Yoga block flat side by side and grip the top edges with both hands, fingers spread.
2. Crouch on your tiptoes with your knees bent close to your chest, press hard through your hands to protract your shoulders and round your upper back, and hold for 5 seconds.
3. Keeping your knees bent, walk your feet in and press higher onto the balls of your feet, driving your hips up while keeping your core drawn to your thighs; hold for 5 seconds.
4. Straighten your legs, rise high onto your tiptoes and push the floor away to lift your hips over your shoulders as far as you can, squeezing your thighs to your torso; hold for 5 seconds.
5. Lower back through each stage with control, or reset for the next rep.
## Form tips
* Keep maximum Shoulder protraction throughout; the lift comes from pushing the ground away.
* Keep your core compressed, drawing your thighs toward your chest in every position.
**Risks**
* Warm up your wrists before loading them on the blocks.
## Muscles
Strength
- Serratus anterior
- Pelvis
- Quadriceps
- Abs
- Obliques
- Chest
- Hip adductors
- Forearms
* Serratus anterior
* Iliacus
* Rectus femoris
* Psoas major
* Rectus abdominis
* External oblique
* Internal oblique
## Equipment
## Appears in
## Progressions
Beginner
Novice
Novice
Novice
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/elevating-active-core-compression-e1ba). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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