Corkscrew
Expert Advice
Keep your movements fluid and controlled, and avoid using momentum to swing your legs.
How-to-do Steps
- Lie on your back with your legs extended towards the ceiling and arms by your sides.
- Press your arms firmly into the floor for stability.
- Lower your legs to one side, down towards the floor, and then circle them around to the other side in a corkscrew motion.
- Reverse the direction for the next repetition.
- Keep your core engaged and your lower back pressed into the floor throughout the exercise.
- Repeat for the desired number of repetitions.
Track Corkscrew in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Corkscrew primarily targets the Glutes, Quads, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Quads40%
Abs20%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Corkscrew work?
Corkscrew primarily targets the Glutes, Quads, Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Corkscrew?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Corkscrew suitable for beginners?
Yes, Corkscrew is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
