Wheel on foot

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Technique

1. Start in an L-base, with the flyer facing away and standing at the base’s feet.
2. The base finds the flyer’s sacrum and places the feet where it is comfortable for both.
3. The flyer leans back while the base keeps the arms extended, hands aligned with the shoulders, acting as a spotter in case the flyer falls back.
4. The base extends the legs so the feet align with the hips.
5. Once stable, the flyer moves into a Bridge, reaching for the ankles with the hands.
6. To exit, the flyer releases the ankles and the base slowly bends the legs until the flyer’s feet reach the ground.

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Form tips

• The flyer holds an Arch body but avoids over-extending; this move should not cause pain.
• The base keeps the legs stacked ( Joint stacking).

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Muscles

Flexibility

Secondary

• Abs
• Obliques
• Pelvis

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Equipment

Exercise Partner

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Appears in

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Progressions

Bow on foot

Intermediate

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Regressions

Back bird

Intermediate

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