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Sky Divers

Learn how to properly perform the Sky Divers with this complete demonstration video.

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What is the Sky Divers?

The Sky Divers is a fantastic exercise for strengthening the posterior chain muscles, including the erector spinae muscles, glutes, and hamstrings. This exercise is particularly useful for improving core stability and preventing lower back pain.

How to properly perform the Sky Divers

  1. Start by lying face down on an exercise mat or the floor.
  2. Extend your arms straight out in front of you and your legs straight behind you.
  3. Simultaneously lift your arms, chest, and legs off the ground as high as you can.
  4. Keep your gaze down to maintain proper alignment and engage your core muscles.
  5. Hold the lifted position for a few seconds, then lower your arms, chest, and legs back down to the starting position.
  6. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Primary muscle
Mechanics type
  • Other / Not applicable
Discipline
  • CrossFit
  • Strength training
Required equipment

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An interactive quiz is available to test your knowledge about this exercise.

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Other exercises for Back:

TRX External Shoulder RotationTRX Y RowsLying Prone W to Y Transition

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