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Also known as: Straight back standing pike on knees.

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Technique

  1. From Bent-legs forward fold to ankles, inhale and lift the chest and head to lengthen the spine, bringing the hands to the knees and straighten the legs.

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Form tips

  • The idea here is to create an opposing action to the forward fold, so an extension of the spine rather than a flexion of the spine.

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Muscles

Strength

Secondary

  • Spine
Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Strength
Other disciplines
Joint movements
Kneeextension
Hipflexion
trains stretches

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Progressions

e0uo

Shin-support half forward bend

Novice
w00q

Beginner forward fold

Novice
e0um

Standing half forward bend

Novice
e0b1

Standing pike on ankles

Beginner
w00p

Intermediate forward fold

Novice
w00o

Advanced forward fold

Intermediate
e0pa

Straight back standing pike on hips

Beginner
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