Overview
Front-facing, hands clasped behind head or above. Crunch the abdominals while flexing one quad forward. Rotate side to side on judges' command.
Primary muscles
rectus abdominis, obliques, serratus, quadriceps
What judges look for
Abdominal grid completeness top-to-bottom; serratus visibility; quad separation including teardrop and vastus medialis.
Common deductions
- weak ab separation / blurred lines
- quad sweep underdeveloped
- midsection bloated