Seated Open Compression Lift
The Seated Open Compression Lift mainly works the core and quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Open Compression Lift Muscles Worked
Primary
Hip Flexor (iliopsoas); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
How to do the Seated Open Compression Lift
Setup
Sit on the floor with your legs spread wide in a straddle position. Place two yoga blocks (or books of similar height) on the floor, one between your legs and one or both just outside your hips to support your hands.
Movement Instructions
Positioning: Sit tall with your chest up and core engaged. Ensure your hands are positioned securely on the blocks for leverage.
Engagement: Point your toes and maintain active engagement through your quadriceps and hip flexors.
The Lift: Simultaneously attempt to lift both legs off the ground while keeping your torso upright and stable. Avoid leaning too far back.
Control: Hold the lifted position for a second while focusing on deep hip flexor contraction before slowly lowering your legs back to the mat with control.
Repeat: Continue the repetitions without resting your legs completely on the floor between lifts if possible.
Seated Open Compression Lift FAQs
What muscles does the Seated Open Compression Lift work?
The Seated Open Compression Lift mainly works the core and quads. The main muscles are the iliopsoas and quadriceps femoris.
What equipment do you need for the Seated Open Compression Lift?
None. The Seated Open Compression Lift is a bodyweight exercise, so you can do it anywhere.
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