Technique
- Hang from a Pullup bar or Rings and lift your straight legs into a Pike position.
- Rotate your body backward through your arms until your feet point toward the floor.
- Pull yourself back through the rotation with control to the start.
Form tips
- Maintain straight legs throughout the entire rotation.
Muscles
Strength
Primary
- Back
- Chest
- Rotator cuff
- Shoulders
- Triceps
- Pelvis
- Quadriceps
- Abs
- Obliques
- Serratus anterior
Secondary
- Biceps
- Hip adductors
- Forearms
Flexibility
Secondary
- Shoulders
- Chest
- Biceps
Individual muscles
Individual muscles
- Latissimus dorsi
- Teres major
- Teres minor
- Posterior deltoid
- Middle trapezius
- Rhomboid major
- Triceps brachii (long head)
- Anterior deltoid
- Pectoralis major (clavicular head)
- Iliacus
- Rectus femoris
- Psoas major
- Rectus abdominis
- External oblique
- Internal oblique
- Pectoralis major (sternal head)
- Lower trapezius
- Serratus anterior
- Pectoralis minor
Equipment
Appears in
Strength
Flexibility
Joint movements
trains stretches
Progressions
Tuck back lever
Intermediate
Pullup 360
Intermediate
Regressions
Hanging leg raises toes-to-hands
Intermediate
Tuck skin-the-cat
Intermediate
View Similar Exercises
View Similar Exercises
Band-assisted rings dip
Intermediate
Jackknife rings dip
Intermediate
Dip back lever
Advanced
Dip
Intermediate
One-leg 360 pull
Elite
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