Straddle Maltese
Skip the guesswork: Straddle Maltese leans on pure bodyweight leverage for a trunk that resists rather than folds.
How to do Straddle Maltese
- Start by hanging from a pair of rings with your arms fully extended and your body in a straight line.
- Spread your legs wide apart, forming a straddle position.
- Engage your core and slowly lower your body until your arms are parallel to the ground.
- Hold this position for a few seconds, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Straddle Maltese Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Add reps first, then slow the lowering phase.
Common Straddle Maltese Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Straddle Maltese
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Straddle Maltese — Frequently Asked Questions
How do you do the Straddle Maltese?
Start by hanging from a pair of rings with your arms fully extended and your body in a straight line. Spread your legs wide apart, forming a straddle position. Engage your core and slowly lower your body until your arms are parallel to the ground. 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 Straddle Maltese work?
The Straddle 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 Straddle Maltese should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Straddle Maltese good for beginners?
Not usually. The Straddle 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 Straddle Maltese?
Try the Assisted Lying Leg 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.
