Unassisted Active Hero
Starting Posture
Start by sitting on the ground with your knees bent and feet flat on the floor. Place your hands behind your hips with fingers pointing towards your body. Keep your spine straight and engage your core.
How to Exercise
From the starting posture, press into your hands and feet, lifting your hips up towards the ceiling. Extend your arms fully and keep your chest lifted. Hold this position for a few breaths, then slowly lower your hips back down to the ground.
Breath Control
Inhale as you lift your hips up and exhale as you lower them back down.
Common errors
Avoid arching your back excessively or letting your shoulders hunch up towards your ears. Keep your movements controlled and smooth. Make sure to engage your core muscles throughout the exercise.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
To deepen the stretch, you can walk your feet further away from your body. Make sure to keep your shoulders relaxed and away from your ears. Focus on engaging your glutes and core muscles to maintain stability.
Cautions
Avoid this exercise if you have any knee or shoulder injuries. Stop if you feel any pain or discomfort. Always listen to your body and modify as needed.