Technique
- Sit down with your legs straight in front of you.
- Fold forward and place your hands on either side of your legs, somewhere between knee-level and foot-level. The further away your hands are, the more difficult the exercise becomes.
- Push on your hands and lift your legs off the ground, up and down without touching the ground, for as many repetitions as desired.
Form tips
- Do not lean back: you need to be leaning forward and to push on your hands, keeping your torso as low as possible, to work your compression strength.
Muscles
Strength
Primary
- Pelvis
- Quadriceps
- Abs
- Obliques
Secondary
- Hip adductors
Flexibility
Secondary
- Glutes
- Hamstrings
- Hip adductors
- Legs
- Pelvis
Individual muscles
Individual muscles
- Iliacus
- Rectus femoris
- Psoas major
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Flexibility
Calisthenics skills
Progressions
L-sit
Intermediate
Regressions
One-leg sitting pike compression
Beginner
View Similar Exercises
View Similar Exercises
Pike compression flutter kicks
Novice
Sitting straddle compression
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Rolling compression
Intermediate
Plow raise
Intermediate
Frog walk
Novice
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