Exercise
Corkscrew
AdvancedAdvanced inversion-style mat exercise that circles both legs overhead while the trunk stays supported.
Setup instructions
Lie supine with arms long by the sides and legs together toward the ceiling. Anchor the shoulders and keep the neck long. Begin with small circles only if full range is not yet available.
Breathing cues
Inhale through the opening arc. Exhale to return through center with control.
Movement steps
- 1Inhale to take the legs to one side, then overhead in a controlled arc.
- 2Exhale to circle the legs to the other side and return through center.
- 3Keep the pelvis as quiet as possible throughout.
- 4Reverse direction after completing the set.
Common mistakes
Swinging the legs with momentum; rolling the whole body; loading the neck; making circles too large too soon.
Safety notes
Avoid if you have neck concerns or lack safe inversion capacity. Use bent knees and smaller circles as a regression.
Connections
Related exercises
FAQs
Is Corkscrew beginner-friendly?
No. Corkscrew is advanced and should follow strong control in Roll Over and related prep work.
What muscles does Corkscrew work?
It mainly targets deep abdominals and hip stabilisers during controlled leg circles overhead.
What is Corkscrew good for?
It develops advanced trunk control, hip stability, and coordinated inversion pathways.
How do I scale Corkscrew?
Start with bent knees, smaller circles, and partial range before attempting full classical circles.