Low foot-to-hand pushup squat (Low foot on hand pushup squat)

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Rectus femoris
• Vastus medialis
• Vastus intermedius
• Vastus lateralis

Technique

1. L-base to start with elbows bent so hands are ready for flyer's feet and flyer begins standing to one side of the base's head.
2. Flyer steps into the base's hands one foot at a time using the base's feet to assist.
3. Once stable, the flyer will let go of the base's feet and the base will begin extending the elbows to push the flyer up, while the flyer squats down.

Form tips

1. Both will keep their Core engaged.
2. The base will press upward with their pointer and middle fingers while the flyer points toes down the base's wrists.
3. Flyer will engage their Hip adductors for an inward pull when standing on the base's hands.
4. The base will drive their shoulders down during the pushup while the flyer keeps core and adductors engaged and performs a squat.

Similar Exercises

• Reverse low foot-to-hand pushup
• Bird swivel squat
• Long front plank base pushup
• Long front plank fly pushup
• High double pushup

Equipment

• Exercise Partner