Straddle Compression Progressions

Progressions

1. 01

   Supine Straddle Compression

   • Start lying on your back with your legs spread wide in a straddle position, keeping them straight.

   • Engage your hip flexors and lower abdominals to lift both legs toward your chest while maintaining the straddle.

   • Keep your legs straight throughout the lift — avoid bending the knees to compensate.

   • Focus on maintaining strong core tension and controlling the speed of each repetition.

   • Lower your legs back down with control — do not let them drop.

   • Keep your lower back pressed into the floor throughout the movement.

   • Exhale as you lift the legs, inhale as you lower them.

   • Pause briefly at the top of each rep to build strength in the compressed position.

2. 02

   Hands-Behind-BackStraddle Compression

   • Sit on the floor in a wide straddle position with your hands placed behind you on the ground for support.

   • Press through your hands to help stabilize your torso and lift your chest.

   • Engage your hip flexors and core to lift both straight legs off the ground while maintaining the straddle.

   • Keep your legs as straight as possible throughout the lift — quads should be engaged.

   • The hands-behind position provides the most support, making this the entry-level seated variation.

   • Pause briefly at the top of each lift, squeezing the hip flexors before lowering.

   • Lower your legs with control — avoid dropping them back to the floor.

   • Keep your shoulders down and back, avoiding shrugging during the effort.

3. 03

   Thigh-Height Straddle Compression

   • Sit on the floor in a wide straddle position with your hands placed on the ground between your thighs.

   • Press through your hands and engage your hip flexors and core to lift both legs off the floor.

   • Keep the legs straight and maintain the straddle position throughout the lift.

   • The hand position between the thighs reduces the base of support, requiring significantly more core engagement.

   • Focus on lifting the legs as high as possible while keeping them straight.

   • Pause at the top of each rep for 1-2 seconds to build compression strength.

   • Lower with control, avoiding any sudden drops.

   • Keep your torso as upright as possible — avoid collapsing forward.

4. 04

   Knee-Height Straddle Compression

   • Sit in a wide straddle position with your hands placed on the ground near your knees, further from your body.

   • This hand position provides the least support, making it the most challenging variation.

   • Press through your hands and engage your hip flexors maximally to lift both legs off the floor.

   • Keep the legs straight and in the straddle position throughout the lift.

   • Focus on achieving the highest possible leg elevation while maintaining control.

   • Hold for 1-2 seconds at the top of each rep, emphasizing hip compression.

   • Lower with full control — the descent is as important as the ascent.

   • Keep your torso upright and core braced throughout each repetition.

Common mistakes

• Excessive Lower Back Rounding
• Relying on Gravity Instead of Active Compression
• Bending the Knees
• Holding the Breath