Bilateral jedi crawl

Muscles

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

Technique

1. Start in an L-base with the flyer standing over the base's head, facing the base's feet.
2. The base extends the arms in front of the face and makes a 90-degree angle at the legs.
3. One leg at a time, the flyer places a shin into each of the base's hands while holding the base's shins just below the knees.
4. Both partners are at a 90-degree angle in the legs, with the flyer hinged at the hips.
5. Together, both partners extend the legs, then return to the 90-degree angle, letting the shoulders flex slightly through the movement.
6. To exit, return to the 90-degree position and the flyer steps down one foot at a time.

Form tips

1. Both partners keep a Hollow body the whole time.
2. Hand placement on the shins depends on both people's height; keep the hands on the shin bones to avoid putting pressure on joints like the knees.

Similar Exercises

• Back bird on hand
• Double plank
• Long front plank
• Hand-to-hand L-sit tuck
• Low hand bird

Equipment

• Exercise Partner