Technique
- Lie face down, legs straight, feet close together, hands behind the head or fingers lightly touching ears.
- Slowly lift your chest and feet as high as possible by contracting your back muscles.
- Pause at the top, then slowly return to the starting position.
- Optionally, extend your arms overhead to increase leverage and make the exercise a bit harder.
Form tips
- Keep your legs straight.
Muscles
Strength
Primary
- Spine
Individual muscles
Individual muscles
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Progressions
Arch body twist
Novice
Reverse penguin
Novice
Arch body opposite limbs
Novice
Supine arch body hold
Novice
Arch body rock
Novice
Body side roll
Intermediate
Regressions
Locust pose
Beginner
Variations
Arch body hold
Beginner
View Similar Exercises
View Similar Exercises
Cobra pose
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Sphinx pose leg flutters
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Roman chair back extension
Beginner
Knee-support half forward bend
Beginner
Supine plank raise
Novice
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