Heel get-ups

Muscles worked

You need

How to do it

1. Kneel on the floor and sit back on your heels, arms extended straight overhead, hands together.
2. Squeeze your glutes and drive your hips forward and up, rising to tall kneeling - body in one straight line from knees to fingertips - then lower yourself back down onto your heels with control.
3. No rocking, no hands: your glutes and thighs lift you, your abs keep you tall, and your arms stay reaching for the ceiling the whole time.
4. A folded towel under the knees makes it friendlier on hard floors.