Corkscrews

Technique

How to perform Corkscrews

1. Lie flat on your back with legs extended together and arms at your sides, palms pressing firmly into the floor for support.
2. Engage your core, then raise your legs until they are vertical above your hips.
3. This is your starting position.
4. Exhale as you drive your feet upward, lifting your hips off the floor into a candlestick and twisting so your toes point slightly to the right.
5. Keep your shoulders anchored and focus on squeezing your abs and obliques.
6. Inhale as you lower your hips, then continue lowering your legs all the way down until your heels lightly touch the floor, maintaining control and avoiding momentum.
7. Immediately reverse the motion by lifting your legs back to vertical and perform the next rep, this time twisting your toes to the left at the top.
8. Continue alternating sides for the recommended number of repetitions, keeping each lift and descent smooth, controlled, and core-driven.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.