Description
Hip and trunk flexion to train the abdominals through a large range.
01 · Setup
Set up the movement
- Rest your forearms on the captain's chair and keep your shoulders down.
- Support your forearms and keep your shoulders down.
- Start with your torso stable and pelvis neutral.
- Keep your legs straight or slightly bent according to your mobility.
02 · Execution
Perform the rep
- Raise your knees or legs while slightly curling your pelvis upward.
- Aim for a contraction at the top without swinging.
- Lower slowly into a controlled stretch.
Technique cue
Supported torso, pelvis curling upward at the top and no momentum.
Common mistakes- swinging the legs
- letting the load drop on the way down
- using a partial range
- losing shoulder stability
Safety notes
Risks of poor execution
- Excessive swinging can overload the shoulders and lower back.