Sitting pike hands push

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Technique

1. Sit with legs extended and grounded, place your fingertips behind the hips and press down and back, bringing the upper body into a forward fold.
2. Gaze forward toward the toes.

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Form tips

• Hinge from the hips and lead with the chest as you go forward.
• Keep the legs grounded and as straight as possible.
• Pull the toes back toward you but not so much that the heels lift off the floor.
• Don’t let the lower back round.
• Only fold forward as far as you can with all the above conditions intact.

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Muscles

Flexibility

Primary

• Glutes
• Hamstrings

Secondary

• Hip adductors
• Legs
• Pelvis

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Equipment

Ground (hands or body)

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Appears in

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Progressions

Sitting forward fold

Beginner

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