How to do the Underswitch

The Underswitch is a flow move. You can do it at home on one mat, with no jumping and nothing that shakes the floor.

• Level 3/5
• Whole body
• No equipment
• One side at a time

Form cues

1. On all fours with knees lifted, lift opposite hand and foot
2. Thread the leg through and turn
3. Flip to face the ceiling and back, switch sides halfway

Your hands carry your weight, so it loads the wrists. If your wrists hurt, tap “My wrists hurt” in the app to switch to a wrist-friendly version.

Muscles worked

Whole body — Hold strong as you rotate

More bodyweight full body exercises

More moves for the same area

• Single-leg StandLevel 1/5
• Heel-to-Toe WalkLevel 1/5
• Bear CrawlLevel 2/5
• Lateral Bear CrawlLevel 2/5
• Leopard CrawlLevel 3/5
• Scorpion ReachLevel 3/5

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