Rolling compression

Muscles

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

Technique

1. Start lying on your back.
2. Contract your Abs to get into a Hollow body hold position, with only your lower back touching the ground.
3. Lift your legs up in a similar way to the straight-leg reverse crunch, slowly bringing them up and then down and back towards your head.
4. Stay a couple seconds in the Supine pike fold position before slowly unfolding back to the starting position.

Form tips

1. Try to minimize or eliminate momentum by making the movement slow and focusing on compressing your legs toward your upper body.
2. Keep the legs straights.

Similar Exercises

• Plow raise
• Sitting pike compression
• Sitting straddle compression
• Pike compression flutter kicks
• One-leg sitting pike compression

Equipment

• Ground (hands or body)