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Technique

  1. Sit on the ground with legs straight and place your hands on the floor a significant distance behind your hips with fingers facing forward, shoulder width apart.
  2. Press into your hands and heels to lift your hips until they are aligned with your shoulders.
  3. Engage your glutes and back to hold the position.

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Form tips

  • Push your shoulder blades back and do not let your shoulders shrug.
  • Maintain a straight line from your heels to your shoulders.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Biceps
  • Forearms

Secondary

  • Spine
Flexibility

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Biceps brachii (short head)
  • Brachialis
  • Brachioradialis

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Equipment

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

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Appears in

Flexibility
Joint movements
Elbowflexion
Shoulderflexion forwardextension backward
trains stretches

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Regressions

e06o

Long table top

Novice
e0c3

Supine plank

Novice
e0s5

Supine plank raise

Novice
e0xi

Square forearm supine plank

Novice
e0c9

Table top

Novice
e0ql

Bottom dip hold

Intermediate
w01m

Table top to supported L-sit

Novice
e0gj

Rocking table

Novice
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