Controlled Kick Forearm Stand Flow
The controlled kick forearm stand flow is an advanced bodyweight balance exercise targeting the deltoids, with secondary engagement of the abs, upper arms, and traps. It involves kicking into a forearm stand with control, building shoulder stability, core strength, and body awareness.
How to do it
- Begin in a forearm plank position with your elbows directly under your shoulders and forearms flat on the floor.
- Walk your feet in toward your elbows, lifting your hips high to create an inverted V shape.
- Engage your core and kick one leg upward while pressing firmly into your forearms.
- Control the kick and hold the forearm stand position for 2-3 seconds, stacking your hips over your shoulders.
- Slowly lower the leg back down and repeat on the other side for the desired number of repetitions.
Form cues
- Keep your forearms flat and press firmly into the floor.
- Walk your feet in closely to stack your hips over your shoulders.
- Engage your core tightly before initiating the kick.
- Control the movement rather than relying on momentum.
Breathing: Inhale deeply as you prepare in the dolphin position, and exhale steadily as you engage your core and kick upward.
Common mistakes
- Collapsing the shoulders, which puts excessive pressure on the joint and reduces stability.
- Arching the lower back excessively, which breaks core tension and misaligns the body.
- Relying entirely on momentum to kick up, making it harder to control the balance point.
Muscles worked
Primary: delts. Secondary: abs, upper arms, traps.
Suggested sets & reps
Get fitter
3 sets x 6 kicks per side, rest 75 s
Lose weight
3 sets x 5-8 controlled kicks per side, rest 60 s
Build muscle
4 sets x 4-6 holds of 2-3 seconds, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your shoulders or wrists, ease off and choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is this exercise safe for complete beginners?
This is an advanced movement. Beginners should build foundational shoulder and core strength with simpler planks and dolphin poses first.
Where should I feel this exercise?
You should feel your shoulders, upper arms, and core working hard to maintain balance and stability.
How often can I practice this movement?
Due to the high demand on the shoulders, 1 to 2 times per week is plenty for practice once you have the prerequisite strength.