Hundred

Instructions

1
Lie supine on the floor with legs extended. Position body in a neutral spine alignment with arms at sides or crossed over chest. Head remains neutral with eyes toward ceiling.
2
Engage core by bracing abdominal muscles. If needed, bend knees slightly to reduce lower back stress. Prepare for synchronized leg and torso movement.
3
Lower both extended legs toward the floor in a controlled manner, allowing the hips and spine to extend. Lower legs to approximately 45-90 degrees or until lower back begins to arch excessively.
4
Drive through abdominal muscles to lift legs back to starting position. Simultaneously flex hips and spine, lifting legs and upper torso if performing full V-up variation. Return to neutral supine position.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Tensor Fasciae Latae, Erector Spinae
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Hundred stands out as a highly efficient Stretching, Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Acts as a highly scalable Stretching, Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Reduces the likelihood of Hips, Thighs, Waist injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Tensor Fasciae Latae, Erector Spinae to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Hundred
  • Cable Hundred
  • Banded Hundred

Beginner Tips

If you are new to the Hundred, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions