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Also known as: Belly penguin, Prone penguin.

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Technique

  1. Start in an Arch body position, with your arms alongside your body.
  2. Bend the side of your body to touch your leg right above the knee with one hand, then do the same on the other side.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Spine

Secondary

  • Obliques
  • Pelvis
  • Neck
  • Abs
Flexibility

Primary

  • Abs
  • Obliques

Secondary

  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • External oblique
  • Internal oblique
  • Quadratus lumborum

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Equipment

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

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Appears in

Flexibility
Joint movements
Trunkextensionlateral flexion
trains stretches

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Regressions

e01m

Arch body hold

Beginner
e0rv

Prone hyperextension

Beginner
e018

Arch body twist

Novice
e05a

Sphinx pose leg flutters

Novice
e04z

Cobra pose

Beginner
e0i4

Neck bridge

Novice
e0tf

Assisted wrestler bridge

Novice
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.