One-arm thigh stand

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Technique

1. Partners stand facing each other, each placing the hands on the other’s elbows.
2. The base bends the knees to about 90 degrees, as if sitting in a chair.
3. The flyer places one foot on the base’s near thigh and, when both are ready, stands up and places the other foot on the base’s other thigh.
4. Both partners slide the hands from elbows to wrists and fully extend the arms, leaning back to create a counterbalance.
5. Once stable, release one hand (decide which beforehand), reconnect at the wrist, then release the other.
6. To exit, reconnect at both wrists, both flex the elbows to come back to centre, and the flyer steps down one leg at a time.

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Form tips

• The 90-degree bend in the base’s legs is important: it makes a shelf for the flyer to stand on without slipping.
• The base holds most of the flyer’s weight, but the load should be shared; if it feels uneven, the base sits deeper, as if the chair were lower, to help the flyer lean forward.
• Once up, the flyer keeps the Glutes engaged and the hips forward.

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Equipment

Exercise Partner

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Appears in

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Progressions

Partner flag

Intermediate

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Regressions

Thigh stand

Novice

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