Front plank squat

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Technique

1. Set up as for a Low bird but keep a Clasped hand grip.
2. The base flexes the knees and elbows at the same time to lower the flyer, then extends both to raise the flyer back up.
3. The flyer stays planked through the whole movement.
4. To exit, the base brings the knees to the chest and points the toes to cue the flyer to step down, keeping planked without hinging at the hips.

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Form tips

• Both partners engage the Core.
• The flyer avoids arching the lower back by staying tight and drawing the shoulder blades back ( Shoulder retraction).
• The base keeps the flyer in their Box, squaring the arms and feet over the hips and shoulders, and Giving gas to help the flyer keep the chest up.
• Foot placement depends on the pair, so aim for the flyer’s hip bones.

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Muscles

Individual muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

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Equipment

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Appears in

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Progressions

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Regressions

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