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Also known as: Serratus knee raise.

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Technique

  1. Start in a Support position. Lift the knees up to your chest, and lift the hips up and back at the same time.
  2. Aim to get your hips as high as your shoulders at the top and push your shoulder forward ( Shoulder protraction).
  3. Slowly come back down to the starting position.

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Form tips

  • Push your shoulders down to engage the Latissimus dorsi in the starting position ( Shoulder depression).
  • Push your shoulder forward at the top ( Shoulder protraction).

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Serratus anterior

Secondary

  • Biceps
  • Spine
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Serratus anterior

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Equipment

Dip station
Dip station
Parallel bars
Parallel bars

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Appears in

Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches

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Progressions

e01k

Advanced tuck planche

Advanced
e0cr

Tuck planche pushup

Advanced

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Regressions

e0zi

Assisted tuck planche raise

Novice
e0zj

Assisted tuck planche hold

Novice
e014

45 deg dip

Advanced
e0qj

Russian dip

Advanced
e0qn

Hand-release dip

Advanced
e12k

Weighted dip

Intermediate
e0qm

Rotating dip

Advanced
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