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Technique

  1. Place your hands on the ground beside your hips, or on parallettes to make it easier.
  2. Extend your legs straight out in front of you and lift them up as high as possible; the higher they go, the harder the exercise becomes.

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Form tips

  • Keep your legs straight; do hamstring stretches (ex: Standing pike on the ground) and compression work (ex: Sitting pike compression) to improve your form and make the exercise easier to perform.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps

Secondary

  • Forearms
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Ground (hands or body)
Ground (hands or body)
Parallettes
Parallettes

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderextension backward
trains stretches

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Regressions

e01e

Advanced tuck candle flag

Intermediate
e02l

Rings l-sit

Intermediate
e06a

L-sit

Intermediate
e0a0

RTO l-sit

Advanced
e0a4

RTO straddle-sit

Advanced
e0c4

Supine plank lean

Intermediate
e0cz

V-sit speed push

Advanced
e0ds

Bent-arm handstand

Intermediate
e0ct

Tuck bent-arm handstand

Intermediate
e07u

Pike bent-arm handstand

Intermediate
e03p

Frog stand

Novice
e0bv

Straight-arm crow pose

Intermediate
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.