Stand with feet shoulder width or slightly wider apart. Squat down until knees are about 90° and bend over until torso is bent over, not quite to horizontal. Position bent arms just below head.
Lean forward and take short dive to floor while kicking legs back behind body. Catch body by placing hands on floor shoulder width or slightly wider. Forefeet support lower body. Lower body to floor by bending arms while keeping body straight. Quickly reverse direction by raising body, again keeping body straight momentarily. Buck hips up and rapidly pull leg forward so feet land on floor under midsection while pulling hands up off of floor so body ends up in original bent-over squatting position. Repeat movement.
During dive, Knees, Hips and Spine extend. However knees passive extends through eccentric contraction of knee flexors. In plank or push-up position, while body is kept straight momentarily, spine is statically flexed and knees are statically extended. Hips flex to buck hips upward. Legs are pulled in under body by flexion of Spine, Hips, and Knees. Static extension occurs through Spine, Hip, and Knees when feet are planted on floor while legs momentarily support weight of body. Also known as Drop Push-ups.
- Scapula and Clavicle
- Spine (Thoracic, Lumbar)
- Dorsal Flexion (pull in)