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Also known as: Low foot on hand squat.

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Technique

  1. For the entry, see the Low foot on hand. The base stays core-tight.
  2. The flyer performs a squat while keeping the toes pointed.
  3. Using the base’s feet throughout the exercise is optional.

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Form tips

  • Flyer, imagine wearing small high heels to keep a proper toe point, with the ball of the foot staying relatively flat.

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Muscles

Strength

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Glutes
  • Hamstrings
  • Quadriceps
  • Hip adductors
  • Pelvis
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • 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
Shoulderflexion forward
trains stretches

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Regressions

e0lh

Low foot on hand

Novice
e0lm

Reverse low foot on hand squat

Novice
e0n4

Hip stand

Novice
e0lv

Front plank squat

Novice
e0lp

Shin on foot squat

Intermediate
e0lr

Foot-to-shin squat

Intermediate
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