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Also known as: Reverse ab rollout.

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Technique

  1. Start in a Plank position with your feet on Slider.
  2. While keeping the legs straight, pull your feet toward your hands by lifting your hips toward the sky ( Pike position).
  3. Slowly return to the plank position by sliding your feet back.

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Form tips

  • Keep your arms and legs completely straight throughout the movement.
  • Shift your weight forward onto your hands as you pull your feet in.

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Muscles

Strength

Primary

  • Neck
  • Abs
  • Obliques
  • Pelvis
  • Quadriceps

Secondary

  • Back
  • Shoulders
  • Hip adductors
  • Upper trapezius
  • Levator scapulae
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Rings
Rings
Suspension straps (TRX)
Suspension straps (TRX)
Slider
Slider

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Appears in

Joint movements
Trunkflexion
Shoulderelevation
Hipflexion
trains stretches
e00s

Stability ball pike compression

Novice
e0i6

Standing pike stand push

Intermediate
e0xd

Straight legs butt walk

Novice
e16t

Lying toe touches

Novice
e0c7

Support legs raises to l-sit

Novice
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