Form illustrationStrength / Bodyweight
A seated balance on the sit bones with the legs lifted and the chest tall, holding a V shape that loads the hip flexors and the whole front of the trunk.
Bodyweight
intermediate
compound
Sit on the floor with the knees bent and the feet flat, hands resting behind the thighs.
Lean back until you balance just behind the sit bones and lift the chest so the spine stays long.
Lift the shins until they are parallel to the floor, then straighten the legs as far as the back stays flat.
Reach the arms forward beside the legs and hold the position for the prescribed time.
Lower the feet under control to finish.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
