Pike compression flutter kicks

Muscles

• Iliacus
• Rectus femoris
• Psoas major
• Rectus abdominis
• External oblique
• Internal oblique

Technique

1. Sit on the ground, lean forward and place your hands on the sides, somewhere near the knees.
2. Push on your hands and lift your legs off the ground.
3. Kick your legs up and down, alternating rapidly between the two (flutter kicks).

Form tips

1. The closer you place your hands to your feet, the harder the exercise will become.
2. Do not lean back to lift your legs: lean forward and place weight on your hands. This is what improves your compression ability.

Similar Exercises

• Sitting straddle compression
• Sitting pike compression
• One-leg sitting pike compression
• Plow raise
• Rolling compression

Equipment

• Ground (hands or body)