Technique
- Lie on your back with the arms overhead.
- Lift your legs and roll them back behind you, lifting your hips over your shoulders.
- Aim to rest your feet on the ground behind you, around the same place your hands are.
Muscles
Flexibility
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Legs
- Pelvis
- Neck
- Spine
Equipment
Appears in
Progressions
Rolling compression
Intermediate
Straddle roll-back to Pancake
Elite
Double Toe Hold
Advanced
Bent-legs transition Double Toe Hold
Advanced
Regressions
Sitting forward fold
Beginner
View Similar Exercises
View Similar Exercises
Supine straddle pike fold
Novice
Plow pose
Novice
Plow raise
Intermediate
Standing front split
Novice
Sitting straddle toe pull
Novice
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