Technique
- Get into a Plank position.
- Keep the arms straight the whole time and resist the temptation to bend at the elbows: this exercise helps dissociating scapular movement from elbow movement.
- Slowly push your shoulders forward (protraction), downward (depression), backward (retraction), and upward (elevation) in a controlled circular motion.
- Go slowly and take the time to go to the full range of motion in each quadrant.
- Keep your Abs tight and a posterior Pelvic tilt: the body forms a straight line from shoulders to feet.
Logging: Each circle (whichever direction) = one repetition.
Muscles
Strength
Primary
- Serratus anterior
- Chest
- Abs
- Obliques
- Back
Secondary
- Pelvis
Individual muscles
Individual muscles
- Serratus anterior
- Rectus abdominis
- External oblique
- Internal oblique
- Lower trapezius
- Latissimus dorsi
- Pectoralis minor
Equipment
Appears in
Joint movements
Progressions
Dip circles
Intermediate
Regressions
Scapular pushup
Beginner
View Similar Exercises
View Similar Exercises
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High plank to low plank
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Leg raise circle
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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.