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Technique

  1. Sit down with your legs straight in front of you.
  2. Fold forward and place your hands on either side of your legs, somewhere between knee-level and foot-level. The further away your hands are, the more difficult the exercise becomes.
  3. Push on your hands and lift one leg off the ground, up and down without touching the ground. You can do this for time or for repetitions.
  4. Repeat on the other side.

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Form tips

  • Do not lean back: you need to be leaning forward and to push on your hands, keeping your torso as low as possible, to work your compression strength.
Logging: Repetitions done on one side.

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Muscles

Strength

Secondary

  • Pelvis
  • Quadriceps
  • Abs
  • Obliques
  • Hip adductors
Flexibility

Secondary

  • Glutes
  • Hamstrings
  • Hip adductors
  • Legs
  • Pelvis
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

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

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Appears in

Calisthenics skills

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Progressions

e0an

Sitting pike compression

Novice
e0zp

Pike compression flutter kicks

Novice
e0ap

Sitting straddle compression

Novice
w00k

Rolling compression

Intermediate
w00i

Plow raise

Intermediate
e0xs

One-leg forward bend

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.