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Technique

  1. Base lies on their back and supports the flyer with their feet at the hips.
  2. Base performs a leg press by bending their knees and then extending them, using the partner’s weight as resistance.

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Form tips

  • Base: Focus on a slow, controlled descent and ascent.
  • Flyer: Keep your body straight and aligned with the base’s legs.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

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

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Equipment

Exercise Partner
Exercise Partner

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Appears in

Other disciplines
Joint movements
Kneeextension
Hipextension
trains stretches

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Progressions

e0lv

Front plank squat

Novice
e0n4

Hip stand

Novice
e0lp

Shin on foot squat

Intermediate
e0lr

Foot-to-shin squat

Intermediate
e0li

Low foot-to-hand squat

Novice
e0lm

Reverse low foot on hand squat

Novice
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