How to do the Full Maltese
Full Maltese is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Shoulders and Chest.
Full Maltese demonstration · © GymiaFit
Full Maltese at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Chest
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Full Maltese step by step
- 1Start by standing with your feet shoulder-width apart and your arms extended straight out to the sides.
- 2Slowly lean forward, keeping your arms straight, until your upper body is parallel to the ground.
- 3Engage your core and hold this position for a few seconds.
- 4Return to the starting position by pushing through your feet and standing back up.
- 5Repeat for the desired number of repetitions.
Full Maltese — questions
What muscles does the Full Maltese work?
The Full Maltese primarily targets the Abs. It also recruits the Shoulders, Chest as secondary movers.
What equipment do I need for the Full Maltese?
None — the Full Maltese uses your bodyweight only, so it works at home with nothing but floor space.
Is the Full Maltese suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Full Maltese?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Full Maltese demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.