> ## 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.

# Low bird

> Novice · Dynamic · Bilateral. Strength, balance

<video controls playsInline preload="none" poster="/images/exercises/e0lt.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0lt%2Fe0lt-264.mp4?alt=media&token=63139ca3-4482-42aa-a2d7-35bc57fba7aa" className="w-full aspect-square rounded-xl" />

Also known as: Bird on feet.

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Video length** | 43 s |

## Technique

1. Start in an L-base, with the flyer standing at the base's feet.
2. The base places their feet on the front of the flyer's hips.
3. The flyer holds a plank and leans forward while the base brings the knees towards the chest, letting the flyer settle onto their feet. Take a Clasped hand grip.
4. The base extends the knees while the flyer keeps the gaze and chest forward with the shoulders back, like a baby cobra. Release the hands once stable.
5. To exit, reconnect at the hands. The base brings the knees back to the chest and points the toes to cue the flyer to step down, while the flyer stays planked without hinging at the hips.

## Form tips

* Both the base and the flyer engage the Core.
* The flyer keeps the lower back from arching by staying tight through the Core, lifting the head 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 and find what works for you both.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M308.20,148.00 314.20,152.00 314.20,112.00 308.20,120.00ZM322.00,148.00 322.00,120.00 316.00,112.00 316.00,152.00Z" fillOpacity="0.4" />
        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Spine</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/exercise-partner" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01p.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=dda96b4aea29889c4766f8fd0e64e52e" alt="Exercise Partner" noZoom className="m-0 w-full h-full object-contain" width="253" height="195" data-path="images/equipment/q01p.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Exercise Partner</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="scale-balanced" size={16} /> Balance</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/balance/body-balancing" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Body balancing</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/partner-acrobatics" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Partner acrobatics</a></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Low bird squat" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lw.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=35e29837fd3601c333ebe7dc538f3ac1" href="/exercises/low-bird-squat-e0lw" width="320" height="320" data-path="images/exercises/e0lw.jpg">Intermediate</Card>
  <Card title="Bird swivel" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lx.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=6241340bfb3b52e6a908dd769453b372" href="/exercises/bird-swivel-e0lx" width="320" height="320" data-path="images/exercises/e0lx.jpg">Intermediate</Card>
  <Card title="Back bird" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0mj.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=609c53da65941291f8f42b2381c438e2" href="/exercises/back-bird-e0mj" width="320" height="320" data-path="images/exercises/e0mj.jpg">Intermediate</Card>
  <Card title="Reverse bird" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0mk.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=fbdf0c37463167baf7c8f00fd2718af2" href="/exercises/reverse-bird-e0mk" width="320" height="320" data-path="images/exercises/e0mk.jpg">Intermediate</Card>
  <Card title="Bow on foot" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0mo.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=143de30c655cba3749aa778dd1e80f70" href="/exercises/bow-on-foot-e0mo" width="320" height="320" data-path="images/exercises/e0mo.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Front plank" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0ls.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=6c2769e6f221a360a682e845c091a702" href="/exercises/front-plank-e0ls" width="320" height="320" data-path="images/exercises/e0ls.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Low hand bird" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0my.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=e6cd608f989ac651280eba07cf83c1f4" href="/exercises/low-hand-bird-e0my" width="320" height="320" data-path="images/exercises/e0my.jpg">Intermediate</Card>
    <Card title="Front plank squat" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lv.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=d5c037f315cd606718dcd9320ed59d1c" href="/exercises/front-plank-squat-e0lv" width="320" height="320" data-path="images/exercises/e0lv.jpg">Novice</Card>
    <Card title="Straddle throne" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0mu.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=e4f390c66393c3b7a8d7205705875c59" href="/exercises/straddle-throne-e0mu" width="320" height="320" data-path="images/exercises/e0mu.jpg">Novice</Card>
    <Card title="Stability ball glute bridge" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e010.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=e0d9ca59a36317ea5811004ca905c475" href="/exercises/stability-ball-glute-bridge-e010" width="320" height="320" data-path="images/exercises/e010.jpg">Novice</Card>
    <Card title="Reverse low foot on hand squat" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lm.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=37bb3baa844036b10836c44b6839d537" href="/exercises/reverse-low-foot-on-hand-squat-e0lm" width="320" height="320" data-path="images/exercises/e0lm.jpg">Novice</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/low-bird-e0lt). 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.
</Note>


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