Classification
| Type | basic |
| Mechanics | isolated |
| Direction | pull |
| Equipment | mat |
| Additional Equipment | - |
Instructions
Preparation
Lie supine on mat with fleg flexed right-angled and feet placed shoulderwide on floor. Put upper arms on mat, perpendicular to torso. Let forearms point upward.Execution
Flex back and rear shoulders and push elbows "into floor" to try to lift back slightly off mat. Simulteneously lift hips. Return and repeat.Variations / Comments
Maintain muscular tension, donīt "rest" in lower position.
Starting Position 
Ending Position Muscles
| Target | Back, General |
| Synergist | Deltoid, Posterior | Trapezius, Middle | Trapezius, Lower | Rhomboids | Latissimus Dorsi | Gluteus Maximus |
| Stabilizers | Hamstrings | Gastrocnemius |
Front
Rear
