> ## 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 bird

> Intermediate · Dynamic · Bilateral. Strength, balance

<video controls playsInline preload="none" poster="/images/exercises/e0mk.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0mk%2Fe0mk-264.mp4?alt=media&token=a57e2552-9590-43bc-ad2f-7956f81c1dc3" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Video length** | 13 s |

## Technique

1. Start in an L-base, with the flyer standing at the base's head, facing the base.
2. The base grips the flyer's ankles and engages the Core to bring the feet towards the head, aiming for the flyer's hips.
3. The flyer leans onto the base's feet while the base presses up, stacking the arms.
4. Once stable, the base releases the flyer's ankles and the flyer keeps the chest and gaze up and forward.
5. Reverse this to exit.

## Form tips

* Communicate well so both partners know when to lift.
* The base avoids bringing the feet beyond the head; if that happens, the flyer moves closer to the base's head.
* Typically the flyer's feet sit near the base's ears and the base's feet land around the flyer's hips, though this varies with size differences.
* The flyer avoids over-arching the back, instead opening the chest and engaging the Trapezius, Latissimus dorsi and rhomboids to keep the chest and head high.

## 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="Ninja star" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0n9.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=a02c133402ed801b625c518d5c25f511" href="/exercises/ninja-star-e0n9" width="320" height="320" data-path="images/exercises/e0n9.jpg">Advanced</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Low bird" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0lt.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=20a8a71561113b90e5231cf7d0627be5" href="/exercises/low-bird-e0lt" width="320" height="320" data-path="images/exercises/e0lt.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <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="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="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 squat" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0ly.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=ef11242efd9090d8e5dea0af2d444114" href="/exercises/bird-swivel-squat-e0ly" width="320" height="320" data-path="images/exercises/e0ly.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>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/reverse-bird-e0mk). 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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