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Technique

  1. Start in an L-base, with the flyer at the base’s feet, facing away.
  2. The base keeps the legs stacked ( Joint stacking) and points the toes to angle the soles towards the flyer.
  3. The flyer leans back into a slight Arch body, like a trust fall, onto the base’s feet.
  4. As the flyer makes contact, the base bends the knees towards the chest in one motion, then straightens the legs.
  5. To exit, reverse the motion and the flyer finds the ground with the feet.

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Form tips

  • The flyer can bend the knees slightly while loading until trust and stability are built.
  • The base keeps the arms extended in front of the chest the whole time to catch the flyer if they fall.
  • The base’s feet usually land on the flyer’s Glutes, though this varies with foot size and the flyer’s torso-to-leg ratio.
  • The flyer keeps a Hollow body with the head down, looking at the feet throughout to hold a strong position.

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Muscles

Strength

Secondary

  • Abs
  • Obliques
  • Pelvis
  • Rectus abdominis
  • External oblique
  • Internal oblique

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Equipment

Exercise Partner
Exercise Partner

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Appears in

Other disciplines

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Progressions

e0mm

Reverse back bird

Intermediate
e0mp

Wheel on foot

Intermediate

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Regressions

e0lt

Low bird

Novice
e0le

Bilateral jedi crawl

Intermediate
e0nf

Hand-to-hand L-sit tuck

Intermediate
e0mz

Back bird on hand

Intermediate
e0m5

High double pushup

Intermediate
e0m1

Long front plank base pushup

Intermediate
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