> ## 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.

# Reverse back bird

> Intermediate · Dynamic · Bilateral. Strength, balance

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| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Video length** | 12 s |

## Technique

1. Start in an L-base, with the flyer at the base's head, facing away.
2. The base engages the Core to bring the feet to the flyer's Glutes.
3. Gripping the flyer's ankles, the flyer leans back while the base lifts the arms and straightens the legs, bringing the flyer into the base's Box.
4. Reverse the actions to exit.

## Form tips

* The flyer keeps a Hollow body with the neck flexed forward throughout.

## 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>

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  <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"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Pelvis</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Rectus abdominis
  * External oblique
  * Internal oblique
</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/abs" 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">Abs</a><a href="/collections/strength/obliques" 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">Obliques</a><a href="/collections/strength/pelvis" 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">Pelvis</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>

## Regressions

<Columns cols={3}>
  <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="High flying whale" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0mn.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=d308d6bb4bf4182150d7a2bdd4380e96" href="/exercises/high-flying-whale-e0mn" width="320" height="320" data-path="images/exercises/e0mn.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Bilateral jedi crawl" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0le.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=440ac7b7db74d3a73a6569176a2ee045" href="/exercises/bilateral-jedi-crawl-e0le" width="320" height="320" data-path="images/exercises/e0le.jpg">Intermediate</Card>
    <Card title="Hand-to-hand L-sit tuck" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0nf.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=f6d5cd3218c10466aa164f160d2a6a08" href="/exercises/hand-to-hand-l-sit-tuck-e0nf" width="320" height="320" data-path="images/exercises/e0nf.jpg">Intermediate</Card>
    <Card title="Back bird on hand" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0mz.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=665bb71cb1bf2db274908a6b280e9404" href="/exercises/back-bird-on-hand-e0mz" width="320" height="320" data-path="images/exercises/e0mz.jpg">Intermediate</Card>
    <Card title="High double pushup" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0m5.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=d8f8111b645d7b0b1c6462f462b899b9" href="/exercises/high-double-pushup-e0m5" width="320" height="320" data-path="images/exercises/e0m5.jpg">Intermediate</Card>
    <Card title="Long front plank base pushup" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0m1.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=0c5ac1d011c821f91e5c44c4fdd72121" href="/exercises/long-front-plank-base-pushup-e0m1" width="320" height="320" data-path="images/exercises/e0m1.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/reverse-back-bird-e0mm). 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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