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Technique

  1. Start in a deep squat position.
  2. Lean forward and place your hands on the ground in front of you.
  3. Push on your hands to lift your feet off the ground, pull your thighs towards your chest and move your feet forward to land them beside (or in front of) your hands.
  4. Repeat the movement to move forward.

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Form tips

  • Initially, you might only be able to do tiny hops and not give much air time to your feet. Over time, aim to get more air time by pushing more on your hands and pulling your legs in.

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Muscles

Strength

Primary

  • Serratus anterior
  • Pelvis
  • Quadriceps
  • Abs
  • Obliques

Secondary

  • Chest
  • Hip adductors
  • Back
Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Serratus anterior
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Lower trapezius
  • Latissimus dorsi
  • Pectoralis minor

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Equipment

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

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Appears in

Flexibility
Other disciplines
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Trunkflexion
Shoulderprotraction
Hipflexion
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