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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Lie on your back with the knees bent about 90 degrees, feet flat, and arms crossed over the chest.
- 02Anchor the heels lightly and contract the hamstrings and glutes as if pulling the feet toward the body without moving them.
- 03Maintain that lower-body tension while curling the ribs toward the pelvis and lifting the torso slowly.
- 04Reach the highest controlled position without jerking, losing heel pressure, or letting the feet lift.
- 05Lower one spinal segment at a time and re-establish the hamstring-and-glute contraction before repeating.
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Variations
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