Form illustrationStrength / Bodyweight
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.
Bodyweight
intermediate
compound
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.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
