A bow and arrow is a flyer body position in which you stand on one straight leg, pull the other leg up beside your head with the knee locked, and extend one arm forward like an arrow while the lifted leg forms the bow. To hit a good one, you need strong hamstring and hip flexibility, a tight standing leg, a lifted chest and square hips. Learn it on the ground first, then standing with support, and only move it into stunts when your coach and your level’s rules allow it.
What the bow and arrow looks like
The bow and arrow is one of the classic flexibility positions in cheer, alongside the heel stretch, arabesque and scorpion. In most versions, the flyer lifts one leg up in front and to the side of the body so the foot is above the head. Most programs teach grabbing the lifted foot with the opposite hand, reaching across, while the arm on the same side as the lifted leg extends forward through the gap between the head and the leg, pointing out like an arrow. Exact hand placement can vary between programs, so match what your coach teaches.
| Body part | Correct position |
|---|---|
| Standing leg | Straight and locked, weight centered over the foot |
| Lifted leg | Straight knee, pulled up beside the head, toes pointed |
| Holding hand | Grips the foot or ankle firmly |
| Arrow arm | Extended forward, straight and strong |
| Chest and head | Chest lifted, head upright and framed by the bow |
| Hips | As square to the front as possible |
Flexibility you need
The bow and arrow demands more range than a heel stretch because the leg is pulled higher and further back beside the head. The main areas to train are:
- Hamstrings: the lifted leg must stay straight at full height.
- Hip flexors and adductors: the standing side needs to stay open and the lifted hip needs range.
- Shoulders and upper back: the holding arm must reach and pull without the shoulders hunching.
- Core: keeps the body upright and steady on one leg.
Stretches and drills
| Stretch or drill | How to do it | What it targets |
|---|---|---|
| Front splits | Slide into a split on each leg, supporting with hands or blocks | Hamstrings and hip flexors |
| Lying leg pulls | On your back, pull one straight leg toward your head with a strap or hand | Hamstring and hip range |
| Lying bow and arrow | On your back or side, pull into the full shape | Learning the position without balance demands |
| Standing wall pulls | Hold a wall, pull the leg into heel stretch, then toward bow and arrow | Balance and height |
| Shoulder stretches | Cross body and overhead shoulder stretches | Arm reach and comfort in the grip |
| Single leg balance | Stand on one leg with the other lifted, eyes forward | Stability of the standing leg |
Always stretch after a thorough warm-up, hold each stretch for at least 30 seconds, and never bounce. Flexibility improves gradually over weeks and months, so consistency matters more than intensity.
Strength and balance for flyers
Flexibility gets the leg up, but strength keeps you steady. Flyers holding a bow and arrow in a stunt need a strong standing leg, stable ankles and a tight core to stay centered while the bases support them. Useful exercises include single leg balance holds on a flat surface and then on a soft pad, calf raises, glute bridges, planks and hollow body holds. Practicing the position with eyes forward and a fixed focus point helps with balance, since looking down or around tends to shift weight off center.
Body tightness matters too. A flyer who squeezes the glutes, core and standing leg is much easier to hold than one who is loose. Many coaches drill tightness on the ground by having flyers hold positions for counts while a coach checks for any soft joints.
A simple weekly flexibility plan
Consistency is the key to improving a bow and arrow. A practical plan is to stretch the hamstrings, hip flexors and shoulders most days after a warm-up, spending about 10 to 15 minutes in total. Two or three times a week, add active drills such as lying leg pulls with a pause at the top, wall supported pulls and balance holds. Once a week, film the position from the front and side to track height, knee straightness and chest position. Rest days and gentle mobility work help prevent overstretching and soreness.
Learning progression step by step
- On the floor. Lie on your back and pull one leg into the bow and arrow shape to learn the grip and arm position without worrying about balance.
- Standing with support. Hold a wall, barre or partner and pull into the position, focusing on a locked standing leg and square hips.
- Standing unassisted. Hit the position on your own with a spotter nearby, holding for a few counts.
- Low stunt level. With coach approval, practice at prep level with a strong stunt group and spotter.
- Extended level. Only when rules, skill and consistency allow, and always with proper spotting.
- Transitions. Learn to pull from a liberty or heel stretch into bow and arrow smoothly once the static position is solid.
Hitting the bow and arrow in a stunt
In a stunt, the flyer usually starts in a liberty position, then pulls the free leg up into the bow and arrow on a count. Timing and control matter. Pull the leg quickly but smoothly, keep the standing leg locked, and keep your weight centered over the bases’ hands. A sudden lean or a bent standing knee is one of the most common reasons a stunt wobbles or falls.
Bases and spotters need to stay tight and responsive, adjusting under the flyer rather than chasing her. Clear counts and communication keep the whole group in sync.
Rulebook note: whether a bow and arrow can be performed at prep level or extended level, and in pyramids, depends on your governing body and level. School programs often follow NFHS Spirit Rules, while all star programs follow USASF rules. Check the current rulebook for your team before adding it to a routine.
Common bow and arrow mistakes
- Bending the standing knee or the lifted leg.
- Leaning the chest forward to reach the foot.
- Letting the hips turn sideways.
- Dropping the arrow arm or letting it bend.
- Pulling the leg with a jerky motion that throws off balance.
- Attempting it in stunts before it is consistent on the ground.
- Stretching cold muscles or forcing range too quickly.
Health note
Health note: the bow and arrow places significant stretch on the hamstrings, hips and lower back, and performing it in stunts adds fall risk. Warm up thoroughly, build flexibility gradually, practice under qualified coaches with proper spotting and mats, and stop if you feel sharp pain, pinching or numbness.
Frequently asked questions
Is the bow and arrow harder than a heel stretch?
Usually, yes. It requires more hamstring and hip flexibility and a more complex arm position, so most flyers learn the heel stretch first.
How long does it take to get a bow and arrow?
It depends on your starting flexibility. Some athletes get the shape in weeks, while others need several months of consistent stretching and drills.
Which hand holds the foot in a bow and arrow?
Many programs teach holding the foot with the opposite hand while the arm on the same side as the lifted leg becomes the arrow, but versions vary. Follow your coach’s technique so your squad matches.
