Hip on feet squat (Ski lift)

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. L-base to start.
2. The flyer stands at the base's feet so the base can place the feet on the flyer's hips.
3. The base brings the knees to the chest, then extends back to the starting position, while the flyer simply leans against the base's feet.

Form tips

1. The flyer holds a Plank shape the entire time, and the base keeps a Hollow body with an engaged Core .

Similar Exercises

• Hip stand
• Shin-to-foot squat
• Foot-to-shin squat
• Low foot-to-hand squat
• Reverse low foot-to-hand squat

Equipment

• Exercise Partner