Technique
- Start in a Hollow body position while holding a Weight plate with your hands.
- Bring the weight forward, engage your Abs to lift your upper back off the ground and bring your knees in towards your chest.
- Try to contract into a ball, with the plate above your shins.
- Then slowly extend your body back to the starting position.
Logging: Total weight used.
Muscles
Strength
Primary
- Chest
- Back
- Abs
- Obliques
- Pelvis
- Quadriceps
Secondary
- Hip adductors
- Serratus anterior
Flexibility
Primary
- Chest
- Back
Individual muscles
Individual muscles
- Pectoralis major (clavicular head)
- Pectoralis major (sternal head)
- Latissimus dorsi
- Teres major
- Serratus anterior
- Rectus abdominis
- External oblique
- Internal oblique
- Iliacus
- Rectus femoris
- Psoas major
Equipment
Appears in
Flexibility
Other disciplines
Joint movements
Regressions
Double crunch
Novice
Dumbbell pullover
Beginner
Variations
Double crunch
Novice
View Similar Exercises
View Similar Exercises
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Extended deck squat
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Pike walk out
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