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Online Exercise System

Exercise: Au Role

person doing Au Role

Primary Muscles:

  • Erector Spinae
  • Quadriceps
  • Rotator Cuff
  • Triceps
  • Forearm Muscles
  • Deltoids
  • Hip Flexors
  • Obliques
  • Serratus Anterior

Secondary Muscles:

Body Area:

  • Legs
  • Arms
  • Glutes
  • Shoulders

Movement Type:

  • Vertical Press

Equipment:

Training Category:

  • Body Weight
  • Mobility
  • Warm-Up Drills

Proper Steps: 

From a deep squat, or ‘ape posture’, near-fully extend the inside leg and plant your heel into the ground
Roll onto, and around the ball of the planted foot into the pike position (Legs straight as achievable, arms extended in 'hand stand' position) before rolling from toe to heal of the opposite leg, sitting back into the ape posture with the outside leg first
Repeat in the opposite direction, for reps and control