Full Maltese
Also known as: maltese elevation, maltese cross calisthenics
What Full Maltese really gives you is a trunk that resists rather than folds, driven by pure bodyweight leverage.
How to do Full Maltese
- Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides.
- Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground.
- Engage your core and hold this position for a few seconds.
- Return to the starting position by pushing through your feet and standing back up.
- Repeat for the desired number of repetitions.
Full Maltese Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Hold the end position for a beat once reps come easily.
The other half of the week
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A session tells your abs to adapt. The week you eat decides whether they can. FitFocus writes that week against your own calorie and macro numbers, in about a minute, for free.
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- Days
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- 5
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- 6
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Common Full Maltese Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Full Maltese
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Full Maltese — Frequently Asked Questions
How do you do the Full Maltese?
Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides. Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground. Engage your core and hold this position for a few seconds. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Full Maltese work?
The Full Maltese primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Full Maltese should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Full Maltese good for beginners?
Not usually. The Full Maltese is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Full Maltese?
Try the Assisted Hanging Knee Raise With Throw Down, Prone Twist On Stability Ball or the One Arm Slam (with Medicine Ball). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Full Maltese the same as the maltese elevation?
Yes. The Full Maltese is also commonly called the maltese elevation or the maltese cross calisthenics. Different gyms and training programs label it differently, but "maltese elevation" and "maltese cross calisthenics" refer to this same movement.
