Technique
- Start in an L-base with the flyer standing over the base’s head, facing the base’s feet.
- The base extends the arms in front of the face and makes a 90-degree angle at the legs.
- One leg at a time, the flyer places a shin into each of the base’s hands while holding the base’s shins just below the knees.
- Both partners are at a 90-degree angle in the legs, with the flyer hinged at the hips.
- Together, both partners extend the legs, then return to the 90-degree angle, letting the shoulders flex slightly through the movement.
- To exit, return to the 90-degree position and the flyer steps down one foot at a time.
Form tips
- Both partners keep a Hollow body the whole time.
- Hand placement on the shins depends on both people’s height; keep the hands on the shin bones to avoid putting pressure on joints like the knees.
Muscles
Strength
Primary
- Serratus anterior
Secondary
- Chest
- Abs
- Obliques
- Pelvis
Individual muscles
Individual muscles
- Serratus anterior
- Rectus abdominis
- External oblique
- Internal oblique
Equipment
Appears in
Regressions

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