Sky Diver

Beginner Level of Difficulty

The sky diver is a beginner level bodyweight exercise that targets the posterior chain.


Picture of Back (lower)

Back (lower)

The lower back is often not trained because it is not visible in the mirror. If you have weak lower back muscles, there is nothing to help pull back against the spine, putting you at risk of developing poor posture (hunched over). Weak lower back muscles can also lead to lower back pain.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Exercise Instructions

sky diver - step 1

Step 1

Lie on the floor with your legs extended and your arms out at 90 degrees by your head.

sky diver - step 2

Step 2

Pull your body up off the floor and squeeze everything on your backside.

sky diver - step 3

Step 3

Lower your body back down to the starting position and repeat.