Bird on feet squat

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis

Technique

1. Start in the Bird on feet position.
2. Base performs a leg press by bending the knees to lower the flyer and then straightening them to lift.

Form tips

1. Base: perform a smooth "leg press" motion without jerky movements.

Similar Exercises

• Bird swivel squat
• Shin on foot squat
• Foot on shin squat
• Low foot on hand squat
• Reverse low foot on hand squat

Equipment

• Exercise Partner