Technique
- Set up a Low bird: the base places the feet on the front of the flyer’s hips, and the flyer leans forward into a plank as the base brings the knees to the chest, taking a Clasped hand grip.
- 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.
- The base bends the knees to about 90 degrees and extends again, creating a squat or leg-press movement.
- To exit, reconnect at the hands. The base brings the knees to the chest and points the toes to cue the flyer to step down, staying planked without hinging at the hips.
Form tips
- The base stays in a Hollow body.
- The flyer avoids arching the lower back by staying tight through the Core and drawing the shoulder blades back ( Shoulder retraction).
- The base keeps the flyer in their Box 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.
Muscles
Strength
Primary
- Glutes
- Hamstrings
- Quadriceps
Secondary
- Hip adductors
- Pelvis
- Spine
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Rectus femoris
- Vastus medialis
- Vastus intermedius
- Vastus lateralis
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Balance
Other disciplines
Regressions
Low bird
Novice
Front plank squat
Novice
View Similar Exercises
View Similar Exercises
Bird swivel squat
Intermediate
Shin on foot squat
Intermediate
Foot-to-shin squat
Intermediate
Low foot-to-hand squat
Novice
Reverse low foot on hand squat
Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.