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Technique

  1. From a Plank position, walk your hands forward until your whole body forms a gentle arch facing the ground.

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Form tips

  • Keep your Abs tight and a posterior Pelvic tilt; do not let your back arch.
  • Try to push down on the ground and compress your body instead of relying too much on the friction with the ground to keep the position.

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Muscles

Strength

Primary

  • Abs
  • Obliques

Secondary

  • Pelvis
  • Chest
  • Back
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major

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Equipment

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

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Appears in

Joint movements
Trunkflexion
Shoulderextension forward
trains stretches

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Progressions

e0ub

Straddle lalanne pushup

Advanced

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Regressions

e06l

Long plank

Novice
e0io

Forearms long plank

Novice
e0ov

Fingertip straddle lalanne pushup

Advanced
e0uc

Lalanne pushup

Advanced
e007

Boat pose

Novice
e057

Hollow body hold

Novice
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