Crossed legs L-sit (Kukkutasana progression)

Muscles

• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor
• Rectus abdominis
• External oblique
• Internal oblique
• Iliacus
• Rectus femoris
• Psoas major

Technique

1. Sit with your legs crossed at the shins and place your hands on the floor beside your hips.
2. Press into the floor and lift your hips and legs, bringing your knees toward your chest.
3. Hold, then lower back down.

Form tips

1. Round your back, push your shoulders forward ( Shoulder protraction ) and press hard into the floor to lift the legs.

Risks

1. This puts weight on wrists bent at 90 degrees. Stop if you feel any sudden, acute pain.

Similar Exercises

• Crossed legs L-sit
• Ground jump through backward
• Ground jump through forward
• Supported crossed legs L-sit
• Boat pose

Equipment

• Ground (hands or body)