Peacock Pose
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
This is a technical lift, best learned under a coach’s eye before loading heavy.
HOW TO PERFORM
- Prep the wrists: Warm up your wrists and core thoroughly before starting.
- Position your hands: Kneel on the floor, spread your knees wide, and place your palms on the mat with your fingers pointing back toward your feet.
- Tuck your elbows: Bend your elbows and draw them together under your belly and upper abdomen.
- Shift your weight: Lean your torso forward, resting your abdomen directly on your elbows.
- Lift off: Engage your core and back muscles, then lift your legs straight back behind you until your body is parallel to the floor.
FORM TIPS
- The elbows under the belly are the whole balance point. Build the wrist tolerance before the hold, because that is what gives out first.
TARGET MUSCLES
Primary
- Abs
- Forearms
- Triceps
Secondary
- Shoulders
- Glutes
- Quads
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.