July 2024 content release article
The importance of legs and feet in aerial
While the upper body is important to pole and aerial, it really is a full body workout. The legs are a major player, with so many possible contact points they’re also often a canvas for a collection of bruises! This month we’ll be taking a look at all manner of moves that use legs or feet to function.
Top 5 reasons to work on your legs and lower body
- Balanced development. Strengthening the legs helps maintain even muscular development between the upper and lower body.
- Enhanced endurance. A stronger lower body means you can lift your legs higher and with less effort.
- Better control. A better understanding of leg engagement can improve execution and lines.
- Improved stability. Lower body work strengthens the hip and knee joints, improving balance and stability.
- Extra gains. Leg-based skills and exercises also challenge the core, giving you added bonuses to your training!
Check out the strength and conditioning libraries for floor and equipment-based training ideas!
Looking for the micro tutorial? Check out the teachers tip section; Amy Capper-Gorman explains thigh holds on hoop and why she loves them. This is one of her most requested moves, so don’t miss out!
Just want to see the videos in the classic layout?
Combo content
| Discipline/level | Combination | Featured move |
| Pole beginner | Pike chair to front hook to cross ankle front hook | Cross ankle front hook |
| Pole intermediate | Bent leg thigh hold to gemini climb over to aerial invert to triangle | Triangle |
| Pole advanced | Flatline scorpio to brass monkey to eros to scorpio | Eros to scorpio |
| Hoop beginner | Gazelle to mermaid to angel | Angel |
| Hoop intermediate | Stag splits under the bar to hip hold to candlestick. | Candlestick |
| Hoop advanced | Death star to flipped scorpio | Flipped scorpio |
| Silks beginner | Figure 8 footlock to cabot circus to single footlock roll up. | Single footlock roll up |
| Silks intermediate | Hiplock half drop to half miracle splits to outside leg hook. | Hiplock half drop |
| Silks advanced | Teardrop to vertical splits to arrow drop | Arrow drop |
| Sling beginner | Bow and arrow to coffin to man in the moon. | Coffin |
| Sling intermediate | Calf wrap pencil to calf wrap stag | Calf wrap |
| Sling advanced | Quick arabesque to spiral split to pike fold thigh hitch | Pike fold thigh hitch |
Move variations
Teachers tip
Hoop micro tutorial
Side bar thigh holds – with Amy Capper-Gorman
If you’ve never gotten to one of Amy’s workshops, now is your chance to experience one of her most requested features and explore the wonderful world of thigh holds.