> ## 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.

# Throne

> Novice · Dynamic · Bilateral. Balance

<video controls playsInline preload="none" poster="/images/exercises/e0ml.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0ml%2Fe0ml-264.mp4?alt=media&token=0e07c6f4-f39b-4c61-bd9e-f2df861273dc" className="w-full aspect-square rounded-xl" />

| | |
| - | - |
| **Difficulty** | Novice |
| **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 away.
2. The base brings the legs to the flyer's Hamstrings, using the Core to lift the tailbone, and grips the flyer's ankles once the feet are placed.
3. The flyer leans back slightly while the base extends the knees, switching the grip from the ankles to the soles of the feet.

## Form tips

* The base's feet sit between the flyer's Hamstrings and Glutes and truly act as a seat for the flyer.

## 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="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>

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<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/throne-e0ml). 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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