> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Back bird
> Intermediate · Dynamic · Bilateral. Strength, balance
| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Video length** | 10 s |
## 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.
## 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.
## Muscles
* Rectus abdominis
* External oblique
* Internal oblique
## Equipment
## Appears in
## Progressions
Intermediate
Intermediate
## Regressions
Novice
Intermediate
Intermediate
Intermediate
Intermediate
Intermediate
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/back-bird-e0mj). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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