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Technique

  1. Lying on your back, legs together and straight, heels hovering above the floor.
  2. Smoothly raise your legs until your toes touch the floor behind you.
  3. Pause and try to press your thighs into your chest.
  4. Slowly reverse the motion until the heels are just above the floor.
Risks
  • The exercise has high demands for hamstring and back flexibility.

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Muscles

Strength

Primary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps

Secondary

  • Hip adductors
Flexibility

Primary

  • Spine
  • Neck
  • Glutes
  • Hamstrings

Secondary

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

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Equipment

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

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Appears in

Other disciplines
Joint movements
Trunkflexion
Kneeextension
Hipflexion
Neckflexion
trains stretches

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Regressions

e0s0

Straight-leg reverse crunch

Novice
e0s1

Plow pose

Novice
w00k

Rolling compression

Intermediate
e0ap

Sitting straddle compression

Novice
e0an

Sitting pike compression

Novice
e0zp

Pike compression flutter kicks

Novice
e0a9

One-leg sitting pike compression

Beginner
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