Strength / Bodyweight
A controlled inversion from the mat: with the arms pressing down, the straight legs travel overhead until the toes reach towards the floor, then the spine rolls back down one segment at a time.
Bodyweight
advanced
compound
Lie on your back with the legs straight and the arms pressed into the mat beside you.
Lift both legs to vertical without letting the lower back arch.
Press the arms down and take the legs overhead until they are parallel to the floor behind you.
Open the legs slightly, flex the feet, and roll the spine down one vertebra at a time.
Return the legs to vertical and repeat for the desired number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
