Back Plank (Between Knees of Base)

Base Position: Base lying on the back
Flyer Position: Flyer lying on the back
Contact Point: Flyer between knees of base



  • Squeeze your legs together (most of the weight of the flyer is held by the squeezing).


  • Plank (hollow body, try to look at your feet).
  • Keep a tight body (engage the core and your legs).
  • Hold the feet of the base from the outside and balance yourself.


  • Stand in the back or on the side.
  • Spot the head and the shoulders of the flyer.