Ground jump through backward (Jump back)

Muscles

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

Technique

1. From a seated position with legs in front of you, cross your legs at the chins.
2. Place your hands on each side of the hips.
3. Lift up and bring the legs to the chest.
4. Bring the weight forward and bend the elbows, shooting the legs back.
5. Uncross the feet and land in Bottom pushup hold .
6. Transition to upward facing dog and then to downward facing dog.

Form tips

1. If this version is too hard, practice the version with blocks first.
2. Keep the legs as close to your chest as possible.
3. Place the wrists just below your shoulders to maximize the length of your arms.
4. Use the momentum of leaning forward to shoot the legs back.

Similar Exercises

• Ground jump through forward
• Weighted cocoon
• Frog walk
• Beginner Ashtanga Vinyasa
• Pike walk out

Equipment

• Ground (hands or body)