Technique
- Stand on one leg and lift the other straight leg backward as high as possible
- Lean your torso forward and place your hands on the ground for support and balance
- Hold the position for time
Form tips
- Keep the standing leg as straight as possible.
- Keep the hips square, do not rotate toward one side
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
Flexibility
Primary
- Glutes
- Hamstrings
- Pelvis
- Quadriceps
Secondary
- Hip adductors
- Legs
- Spine
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
Equipment
Appears in
Strength
Regressions
Standing pike on the ground
Novice
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