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Exercise overview
Training details
QuadricepsHip FlexorsAbsChestShoulders
Equipment
Bodyweight
Sets × time
2 × 15 sec
Rest
20 sec
How to perform it
Step-by-step instructions
- 01Lie face down and place one hand beneath the same-side front hip for padding.
- 02Bend the opposite knee and hold that foot with the same-side hand.
- 03Press the pelvis gently into the floor and lift the held foot, thigh, and chest together through a comfortable range.
- 04Keep the free arm and leg long for balance and breathe steadily during the hold.
- 05Lower slowly, release the foot, and repeat on the other side.
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