Technique
- Start from a Pike position with hands on the floor and legs straight
- Slowly raise one leg straight out to the side as high as your flexibility allows.
- Pause at the top, then lower the leg back down with control.
Form tips
- Keep the working leg fully straight with toes pointed.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Glutes
Secondary
- Pelvis
Flexibility
Primary
- Glutes
- Hamstrings
- Hip adductors
Secondary
- Legs
- Pelvis
- Spine
Individual muscles
Individual muscles
- Gluteus medius
- Gluteus minimus
Equipment
Appears in
Regressions
Straight leg fire hydrant
Novice
Standing pike on the ground
Novice
View Similar Exercises
View Similar Exercises
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Downward dog one-leg squat
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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.