Back bird on hand

Muscles

• Rectus abdominis
• External oblique
• Internal oblique
• Serratus anterior

Technique

1. Base lies supine with arms extended vertically.
2. Flyer lies back-down on the base's hands.
3. Flyer stabilizes the body in a horizontal position above the base.

Form tips

1. Base: keep elbows locked to safely support the flyer's weight.
2. Flyer: engage the Glutes to maintain a horizontal line.

Similar Exercises

• Bilateral jedi crawl
• Long front plank
• Double plank
• Supported shoulder stand
• L-sit on hand

Equipment

• Exercise Partner