Muscle groups

Core, Shoulders


Hold yourself on a dip bar with your arms straight. This will be your starting position. Instead of pulling your knees directly up, go in a counter-clockwise direction with your knees holding in 90 degree position. Continue in a circular motion until you are back to the center, reaching full leg extension. Complete for the designated number of reps in the same counter-clockwise motion. Because of the asymmetrical motion you'll repeat the move for the same number of reps going in a clockwise direction as well.

Movement Group


Required Equipment


Progressions And Regressions