Muscle groups

Triceps, Chest, Core, Shoulders, Trapezius, Hamstring


Set up from a kneeling position, feet together, hands about shoulder width apart. Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes and raise your knees, there should be a straight line from your head to your heels.

Generate total body tension, gripping the floor, squeezing your armpit, glutes and core engaged.

Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the floor, maintaining tension throughout the movement. Pause at the bottom and hold this position.

While holding this position, bend one of your legs until feet touches your bottom. Reverse the movement and repeat with other leg. Repeat for the required amount of repetitions for each side.

Avoid flaring your elbows. Don't allow your hips to sag, or back to arch at any point, your whole body should be engaged throughout.

Movement Group


Required Equipment


Progressions And Regressions