A prone backbend in which the hands hold the ankles and the legs press away, lifting the chest and thighs off the floor and loading the whole back line.
What this exercise works
Muscles
erector spinae · gluteus maximus · hamstrings · pectoralis major
Goals
endurance · strength
Equipment
No equipment
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
How to perform the movement
Lie face down with the arms beside the body and the forehead resting on the mat.
Bend the knees and take hold of the outside of both ankles.
Press the shins back into the hands so the chest and thighs lift away from the floor.
Hold the lifted position for the prescribed time, keeping the neck long and the gaze forward.
Release the ankles and lower down under control.
Technique cues and common mistakes
Drive the lift from the legs pressing into the hands, not from pulling with the arms.
Keep the knees roughly hip-width apart rather than letting them splay.
If the shoulders feel pinched, lift less and keep the chest open instead.
From guide to workout
Put this exercise into your week
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