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Also known as: Forearms V-sit.

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Technique

  1. Lie on your back and support yourself on your forearms, palms down.
  2. Lift your legs vertical and lift your torso off the ground to form a “V” shape (pike), keeping only forearms in contact with the floor.
  3. Hold this isometric position.

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Form tips

  • Only your forearms should touch the ground.
  • Keep your hips raised and your core engaged in the pike position.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Lower trapezius

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Equipment

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

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Appears in

Joint movements
Shoulderextension backward
trains stretches

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Regressions

e0ci

Tuck forearms victorian

Intermediate
e03e

Elbows supine plank

Intermediate
e03f

Elbows turned-out supine plank

Intermediate
e0t1

Elbow press

Intermediate
e0c4

Supine plank lean

Intermediate
e0xi

Square forearm supine plank

Novice
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