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Technique

  1. Get on all fours and lift your knees off the ground, so that only your hands and feet are touching the ground.
  2. Turn to one side, by pivoting on one foot and the opposite hand.
  3. Extend the lifted leg to the side and pull the upper arm back.
  4. Return to the starting position and repeat on the other side.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest

Secondary

  • Shoulders
  • Rotator cuff
  • Biceps
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Anterior deltoid
  • Infraspinatus
  • Teres minor
  • Posterior deltoid

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Equipment

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

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Appears in

Other disciplines

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Progressions

w01d

Levitating side kick through

Elite
w026

Levitating side kick-through to reach

Elite
e0x5

Scorpion

Novice
e0x4

Front kick-through

Novice
w02b

Front kick-through to one-legged dog

Novice
e0wq

Shoulder forward roll

Novice
e0wp

Shoulder back roll

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.