How to do Genie Sit

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Difficulty: Easy

Impact Level: Low

Target Body Parts: abs, lower back, quadriceps


Begin in a kneeling position on a mat or other cushoned surface to protect your knees. Then push your hips forwards and up, so the front of your body is in a straight line from your head to your knees. Cross your arms onto opposite shoulders and lift your elbows up to shoulder height.

From this start position, contract your glutes, abs and lower back muscles to support your spine, then slowly and with control, hinge backward at the knees, so that you are leaning back. Only go as far as you can with a straight body and without feeling any strain on your lower back.

As well as strengthening your lower back and glutes, this exercise will also create a great stretch for your hip flexors and quads. Make sure you keep a straight body position during this movement, don’t bend backwards.

How to make Genie Sit easier

Try our laying back extension, Shoulder Bridge and T Raise exercises to build up to this one.

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