Technique
- From a seated position with legs in front of you, cross your legs at the chins.
- Place your hands on each side of the hips.
- Lift up and bring the legs to the chest.
- Bring the weight forward and bend the elbows, shooting the legs back.
- Uncross the feet and land in Bottom pushup hold.
- Transition to upward facing dog and then to downward facing dog.
Form tips
- If this version is too hard, practice the version with blocks first.
- Keep the legs as close to your chest as possible.
- Place the wrists just below your shoulders to maximize the length of your arms.
- Use the momentum of leaning forward to shoot the legs back.
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 and back
Intermediate
Regressions
Crossed legs L-sit
Novice
Blocks jump through backward
Novice
View Similar Exercises
View Similar Exercises
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Frog walk
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Weighted cocoon
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Beginner Ashtanga Vinyasa
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Pike walk out
Novice
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