Muscle groups

Triceps, Chest, Shoulders, Latissimus


Start the exercise by placing the hands on the floor in front of the feet, next to the toes and getting into the bottom of the squat position.

Now move the knees so that they are resting on the bent elbows for support (by adopting this position, your legs will help carry some of your bodyweight to make the hold possible).

Lean slightly forward into the hold taking the body weight onto the hands, so the feet are raised entirely from the ground. Beginners may not be able to lift the feet completely off the ground, but with regular practice, enough strength and balance skills will develop to accommodate the exercise.

Hold the position.

Movement Group


Required Equipment


Progressions And Regressions