A bodybuilding exercise that targets the lower back, glutes and shoulders. No gym equipment is needed for this exercise, which means it can be done inside or outside of a fitness center. The exercise can help improve chest mobility, as well as stretch the spinal column, Furthermore, it helps to offer better lumbar support by developing the muscles in the lower back,

Body Parts

  • Back
  • Shoulders
  • Loins
  • Erector Spinae
  • Gluteus maximus
  • Triceps Brachii
  • Anterior Deltoid
  • Transversus Abdominis


  • Place your knees and hands on the ground in a four-legged position.
  • Place your hands shoulder-width apart and next to your chest.


  • Extend your hip and knee so that your foot is at hip level.
  • At the same time, extend your elbow and your opposite shoulder so that your hand in at shoulder level.


Keep an adequate lumbar curve. Avoid lumbar extension towards the end of the movement.