A body-tension classic: lying back with the shoulders down and the hands gripping a bench or post behind the head, the entire body rises toward vertical and lowers again as one rigid line, supported only on the shoulders and upper back. The hips are the whole battle — they must never break, so the glutes stay squeezed and the hips pushed through while the legs stay together with toes pointed, and none of the weight is ever allowed onto the neck. Each rep lowers slowly to just above the floor and comes back up without losing the line. Strength is built on a standard ladder — tucked, knees out, single leg, straddle, then full lay — advancing at around five clean reps per stage, with slow negatives bridging the gap to the first full rep. A solid plank, a hollow hold and comfort resting on the shoulders come before any of it.
Key cues
- Tuck the elbows and grip firmly behind the head
- Keep the weight on the shoulders not the neck
- Squeeze the glutes and lock the hips straight
- Keep the legs together with toes pointed
- Lower slowly to just above the floor