Straddle Maltese

Straddle Maltese


This exercise involves holding a straddle position while also maintaining a Maltese position, which is a gymnastics move where the body is parallel to the ground with arms extended forward. It requires a high level of strength and flexibility in the shoulders, back, and core.

Muscle Group

Equipment Required

Straddle Maltese Instructions

  1. Start in a straddle position with your legs spread wide apart.
  2. Place your hands on the ground in front of you and lean forward, shifting your weight onto your hands.
  3. Lift your legs off the ground and extend them straight out in front of you.
  4. Keep your core engaged and your arms straight as you hold the Maltese position.
  5. Hold for a few seconds, then release and lower your legs back down to the ground.
  6. Repeat for several reps, gradually increasing the amount of time you hold the Maltese position.

Straddle Maltese Form & Visual

Straddle Maltese

Straddle Maltese Benefits

  • Strengthens the core muscles
  • Improves upper body strength and stability
  • Increases flexibility in the hips and hamstrings
  • Enhances balance and body control
  • Helps to develop the Maltese position in gymnastics

Straddle Maltese Muscles Worked

  • Pectoralis major
  • Deltoids
  • Triceps
  • Latissimus dorsi
  • Rectus abdominis
  • Obliques
  • Erector spinae
  • Glutes
  • Quadriceps
  • Hamstrings
  • Gastrocnemius

Straddle Maltese Variations & Alternatives