Pike candle flag (Candle raise, Pike dragon press)

Muscles

• Teres minor
• Teres major
• Posterior deltoid
• Middle trapezius
• Latissimus dorsi
• Rhomboid major
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Rectus abdominis
• External oblique
• Internal oblique

Technique

1. Lie down on the ground, facing up, with the arms alongside your body.
2. Lift your legs straight up to the vertical position.
3. Push on your arms to lift your body up, hinging at the shoulders (which stay on the ground).
4. Keep lifting up until your hips are above your shoulders and your legs straight up, then slowly lower down to the starting position.

Form tips

1. Do not roll yourself up: your whole back (except the shoulders) should lift straight off the ground at once, not section by section.

Similar Exercises

• Short Lalanne pushup
• Supine plank lean
• Wrist pushup
• Sun salutation A
• Tripod headstand to crow pose

Equipment

• Ground (hands or body)