How to Flare \u2013 Breakdancing Ninja<\/title>\n <style>\n *, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }\n\n body {\n font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, sans-serif;\n color: #1a1a1a;\n background: #fff;\n line-height: 1.7;\n }\n\n h1 { font-size: 2em; font-weight: 700; margin-bottom: 0.5rem; color: #111; }\n h2 { font-size: 1.4em; font-weight: 700; color: #111; margin: 1.75rem 0 0.75rem; }\n h3 { font-size: 1.1em; font-weight: 600; color: #222; margin: 1.25rem 0 0.5rem; }\n p { margin-bottom: 1rem; color: #333; }\n\n hr {\n border: none;\n border-top: 1px solid #e8e8e8;\n margin: 2rem 0;\n }\n\n \/* Intro hook *\/\n .intro-hook {\n font-size: 1.05em;\n color: #444;\n border-left: 4px solid #111;\n padding-left: 1rem;\n margin-bottom: 1.5rem;\n line-height: 1.65;\n }\n\n \/* Lesson CTA callout *\/\n .lesson-callout {\n background: #f5f5f3;\n border: 1px solid #ddd;\n border-radius: 10px;\n padding: 1.25rem 1.5rem;\n margin: 1.5rem 0 2rem;\n display: flex;\n align-items: center;\n justify-content: space-between;\n gap: 1rem;\n flex-wrap: wrap;\n }\n .lesson-callout p {\n margin: 0;\n font-size: 14px;\n color: #444;\n }\n .lesson-callout strong { color: #111; 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}\n .phase-col-title.technique { background: #1a4a8a; }\n\n .phase-col ul {\n list-style: none;\n padding: 0;\n margin: 0;\n }\n .phase-col ul li {\n font-size: 13px;\n color: #444;\n padding: 5px 0;\n border-bottom: 1px solid #f0f0f0;\n line-height: 1.45;\n }\n .phase-col ul li:last-child { border-bottom: none; }\n .phase-col ul li::before {\n content: \"\u2713 \";\n color: #bbb;\n font-size: 11px;\n }\n\n \/* Tips *\/\n .tip-box {\n background: #f0f7ff;\n border-left: 4px solid #3a7bd5;\n border-radius: 0 8px 8px 0;\n padding: 0.9rem 1.1rem;\n font-size: 14px;\n color: #333;\n margin: 1rem 0 1.5rem;\n }\n .tip-box strong { color: #111; }\n\n \/* Honest timeline *\/\n .timeline-box {\n background: #f9f9f7;\n border: 1px solid #e5e5e5;\n border-radius: 8px;\n padding: 1.1rem 1.25rem;\n font-size: 14px;\n color: #444;\n margin: 1.5rem 0;\n line-height: 1.7;\n }\n .timeline-box strong { color: #111; }\n\n \/* Bottom CTA *\/\n .bottom-cta {\n background: #111;\n color: #fff;\n border-radius: 10px;\n padding: 1.5rem 1.75rem;\n display: flex;\n align-items: center;\n justify-content: space-between;\n gap: 1rem;\n flex-wrap: wrap;\n margin-top: 2rem;\n }\n .bottom-cta p { color: #ccc; font-size: 14px; margin: 0; }\n .bottom-cta strong { color: #fff; display: block; font-size: 16px; margin-bottom: 4px; }\n .bottom-cta-btn {\n display: inline-block;\n background: #fff;\n color: #111;\n text-decoration: none;\n font-size: 14px;\n font-weight: 700;\n padding: 10px 20px;\n border-radius: 6px;\n white-space: nowrap;\n flex-shrink: 0;\n }\n .bottom-cta-btn:hover { background: #eee; }\n <\/style>\n<\/head>\n<body>\n<div class=\"page\">\n\n <h1>How to Flare<\/h1>\n\n <p class=\"intro-hook\">Most breakdancers spend years on flares and never get past one or two. It’s not a talent problem \u2014 it’s a training problem. This guide gives you the roadmap: what to build first, when to move on, and why skipping steps always backfires.<\/p>\n<figure class=\"wp-block-image aligncenter size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"468\" height=\"420\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/flare.jpg\" alt=\"\" class=\"wp-image-906\" srcset=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/flare.jpg 468w, https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/flare-300x269.jpg 300w\" sizes=\"auto, (max-width: 468px) 100vw, 468px\" \/><\/figure>\n\n <p>Flares are difficult because they demand three things at once: <strong>strength<\/strong>, <strong>flexibility<\/strong>, and <strong>technique<\/strong>. Most people jump straight to technique before their body is ready. The result is frustration, injury, and stalled progress. Follow the order below and you’ll get there.<\/p>\n\n <div class=\"timeline-box\">\n <strong>Honest timeline:<\/strong> If you’re starting from scratch, expect 6 months to build the foundation and another 6 months to chain multiple flares. The best-case scenario is still a year of consistent training. Most people who “dabble” never get there \u2014 consistency is the real prerequisite.\n <\/div>\n\n <div class=\"lesson-callout\">\n <p><strong>Near Seattle?<\/strong> I teach flares in person at Coastal Realm Gymnastics in Everett. Most students see a real breakthrough in a single session with the flare machine.<\/p>\n <a class=\"callout-btn\" href=\"https:\/\/calendly.com\/thebreakdancingninja\/learn-2-flip\">Book a lesson \u2192<\/a>\n <\/div>\n\n <hr>\n\n <h2>Prerequisites \u2014 Don’t Skip This<\/h2>\n\n <div class=\"prereq-intro\">\n Before touching flare technique, your wrists, shoulders, and legs need to be ready. Skipping prerequisites is the #1 reason people get injured or plateau early.\n <\/div>\n\n <h3>Wrist & Forearm Strength<\/h3>\n <p>Flares are brutal on wrists. Weak wrists are the most common injury when learning \u2014 and not everyone recovers. You need to comfortably support your full bodyweight on one hand before starting.<\/p>\n <a class=\"linked-article\" href=\"https:\/\/breakdancingninja.com\/proto\/why-do-my-wrists-hurt-and-how-to-train-them\/\">Why do my wrists hurt? And How To Train Them.<\/a>\n\n <h3>Shoulder Strength<\/h3>\n <p>Once your wrists are solid, your shoulders are next. You should be proficient in handstands and handstand presses before training flares. If those are unfamiliar, you’re not ready yet.<\/p>\n <a class=\"linked-article\" href=\"https:\/\/breakdancingninja.com\/proto\/stay-injury-free-strengthen-your-shoulders\/\">Stay Injury Free! Strengthen Your Shoulders<\/a>\n\n <h3>L-Hold<\/h3>\n <p>Can be done on the ground, strive to hold your feet above your belly button. Do 10 second holds 3 times a week. This will strengthen your hip flexors so you can raise your legs high in the front position of flare.<\/p>\n \n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold-1024x683.jpg\" alt=\"\" class=\"wp-image-1437\" style=\"aspect-ratio:1.4992850406157778;width:594px;height:auto\" srcset=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold-1024x683.jpg 1024w, https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold-300x200.jpg 300w, https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold-768x512.jpg 768w, https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold.jpg 1248w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n <hr>\n\n <h2>Flexibility<\/h2>\n\n <p>Poor flexibility forces you to compensate with strength, making the move harder and uglier. You need enough hip flexibility to raise your knee to your face and shoulder \u2014 and enough shoulder flexibility to get your hips high in the front position.<\/p>\n\n <div class=\"img-grid\">\n <figure>\n <img decoding=\"async\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/Flare-pic-3.jpg\" alt=\"Hip flexibility needed for flare front position\">\n <figcaption>Hip flexibility \u2014 knee to face\/shoulder<\/figcaption>\n <\/figure>\n <figure>\n <img decoding=\"async\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/flare-pic-2-2.jpg\" alt=\"Flare position showing leg height\">\n <figcaption>Leg height in the flare<\/figcaption>\n <\/figure>\n <\/div>\n\n <p>Shoulder flexibility is the most overlooked part of flares. Skin the cat holds develop the shoulder mobility you need to lift your hips high in the front position.<\/p>\n\n <div class=\"img-grid\">\n <figure>\n <img decoding=\"async\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/skin-the-cat.jpg\" alt=\"Skin the cat exercise\">\n <figcaption>Skin the cat \u2014 builds shoulder flexibility<\/figcaption>\n <\/figure>\n <figure>\n <img decoding=\"async\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/shoulder-flexibility-in-the-flare.jpg\" alt=\"Shoulder flexibility applied in flare\">\n <figcaption>How shoulder flexibility applies in the flare<\/figcaption>\n <\/figure>\n <\/div>\n\n <hr>\n\n <h2>Technique<\/h2>\n\n <p>The smartest way to learn flare technique is to break it into halves using the bucket drill. Double leg circles cut the complexity in half \u2014 your hands and shoulders learn their job without your legs adding chaos.<\/p>\n\n <div class=\"tip-box\">\n <strong>Start here:<\/strong> 20+ rounds of double leg circles in the bucket each direction. Once your hands and shoulders are automatic, then add the legs.\n <\/div>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"World's First Ground Based Double Leg Circle Trainer\" width=\"740\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/hs2C_xxwzMY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n <\/div>\n\n <p>Once your upper body knows the pattern, work leg timing. The legs kick at different moments through each rotation \u2014 this is the hardest part to self-teach. A flare trainer that supports your legs lets you get in many quality reps and actually feel the timing.<\/p>\n\n <hr>\n\n <h2>The Flare Progress Roadmap<\/h2>\n <p>Here’s exactly what to hit at each phase. Work all three pillars in parallel \u2014 neglecting any one of them will stall the others.<\/p>\n\n <div class=\"roadmap\">\n <div class=\"phase-tabs\">\n <div class=\"phase-tab active\" onclick=\"showPhase(0)\">Months 1\u20133<\/div>\n <div class=\"phase-tab\" onclick=\"showPhase(1)\">Months 3\u20136<\/div>\n <div class=\"phase-tab\" onclick=\"showPhase(2)\">Months 6\u20139<\/div>\n <\/div>\n <div class=\"phase-panels\">\n\n \n <div class=\"phase-panel active\">\n <div class=\"phase-label\">Foundation \u2014 Build the base before touching full flares<\/div>\n <div class=\"phase-cols\">\n <div class=\"phase-col\">\n <div class=\"phase-col-title strength\">Strength<\/div>\n <ul>\n <li>False grip hold for 30 seconds, or all weight on one hand<\/li>\n <li>10-second handstand hold<\/li>\n <li>Handstand press<\/li>\n <li>60 push-ups<\/li>\n <li>5-second tuck planche hold<\/li>\n <li>30-second L-hold, feet at or above belly button<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title flexibility\">Flexibility<\/div>\n <ul>\n <li>Wrists flat on the ground<\/li>\n <li>1 foot away from front & side splits<\/li>\n <li>10-second skin the cat hold<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title technique\">Technique<\/div>\n <ul>\n <li>Raise leg above belly button in all directions<\/li>\n <li>Flare kick drill<\/li>\n <li>20 rounds of double leg circles each direction in the bucket<\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n\n \n <div class=\"phase-panel\">\n <div class=\"phase-label\">Building \u2014 Start touching actual flare movement<\/div>\n <div class=\"phase-cols\">\n <div class=\"phase-col\">\n <div class=\"phase-col-title strength\">Strength<\/div>\n <ul>\n <li>Multiple handstand presses in a row<\/li>\n <li>Muscle up on rings<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title flexibility\">Flexibility<\/div>\n <ul>\n <li>Inches away from full splits<\/li>\n <li>Perfect skin the cat stretch<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title technique\">Technique<\/div>\n <ul>\n <li>40 perfect double leg circles each direction (feet supported)<\/li>\n <li>Back part of flare from each side<\/li>\n <li>Half of a front flare<\/li>\n <li>Multiple flares on the flare machine<\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n\n \n <div class=\"phase-panel\">\n <div class=\"phase-label\">Advanced \u2014 Chaining flares and self-correcting<\/div>\n <div class=\"phase-cols\">\n <div class=\"phase-col\">\n <div class=\"phase-col-title strength\">Strength<\/div>\n <ul>\n <li>Multiple muscle ups<\/li>\n <li>15-second tuck planche hold<\/li>\n <li>3-second straddle planche hold (best effort)<\/li>\n <li>Multiple handstand presses<\/li>\n <li>30-second handstand press hold<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title flexibility\">Flexibility<\/div>\n <ul>\n <li>Wrists flat<\/li>\n <li>Full front and side splits<\/li>\n <li>Perfect skin the cat<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title technique\">Technique<\/div>\n <ul>\n <li>Start flares from a power kick or standing<\/li>\n <li>Flare\u2013windmill combinations<\/li>\n <li>Multiple flares in a row<\/li>\n <li>Self-correct based on feel \u2014 know what stopped you<\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n\n <\/div>\n <\/div>\n\n <hr>\n\n <h2>Watch the Full Tutorial<\/h2>\n <p>This video covers double leg circles, the flare machine drills, and leg timing \u2014 everything from the technique section above in one place.<\/p>\n\n <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Complete Guide to Learning Flare\" width=\"740\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/0D1sc5Y4ukE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n <\/div>\n\n \n\n <div class=\"bottom-cta\">\n <div>\n <strong>Want to progress faster? Train in person.<\/strong>\n <p>The flare machine cuts learning time dramatically. I teach near Seattle at Coastal Realm Gymnastics in Everett \u2014 students from Kent, Bellevue, and beyond make the trip weekly.<\/p>\n <\/div>\n <a class=\"bottom-cta-btn\" href=\"https:\/\/calendly.com\/thebreakdancingninja\">See lesson options \u2192<\/a>\n <\/div>\n\n<\/div>\n\n<script>\n function showPhase(index) {\n document.querySelectorAll('.phase-tab').forEach((t, i) => t.classList.toggle('active', i === index));\n document.querySelectorAll('.phase-panel').forEach((p, i) => p.classList.toggle('active', i === index));\n }\n<\/script>\n\n<\/body>\n<\/html>\n","protected":false},"excerpt":{"rendered":"<p>How to Flare \u2013 Breakdancing Ninja How to Flare Most breakdancers spend years on flares and never get past one or two. It’s not a talent problem \u2014 it’s a training problem. This guide gives you the roadmap: what to build first, when to move on, and why skipping steps always backfires. Flares are difficult … <a href=\"https:\/\/breakdancingninja.com\/proto\/how-to-flare\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\"><\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"ngg_post_thumbnail":0,"footnotes":""},"class_list":["post-891","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/pages\/891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/comments?post=891"}],"version-history":[{"count":25,"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/pages\/891\/revisions"}],"predecessor-version":[{"id":1465,"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/pages\/891\/revisions\/1465"}],"wp:attachment":[{"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/media?parent=891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"id":891,"date":"2021-02-14T03:28:42","date_gmt":"2021-02-14T03:28:42","guid":{"rendered":"https:\/\/breakdancingninja.com\/proto\/?page_id=891"},"modified":"2026-05-03T20:42:50","modified_gmt":"2026-05-03T20:42:50","slug":"how-to-flare","status":"publish","type":"page","link":"https:\/\/breakdancingninja.com\/proto\/how-to-flare\/","title":{"rendered":""},"content":{"rendered":"\n\n\n\n \n \n How to Flare \u2013 Breakdancing Ninja<\/title>\n <style>\n *, *::before, *::after { box-sizing: border-box; margin: 0; padding: 0; }\n\n body {\n font-family: -apple-system, BlinkMacSystemFont, \"Segoe UI\", Roboto, sans-serif;\n color: #1a1a1a;\n background: #fff;\n line-height: 1.7;\n }\n\n h1 { font-size: 2em; font-weight: 700; margin-bottom: 0.5rem; color: #111; }\n h2 { font-size: 1.4em; font-weight: 700; color: #111; margin: 1.75rem 0 0.75rem; }\n h3 { font-size: 1.1em; font-weight: 600; color: #222; margin: 1.25rem 0 0.5rem; }\n p { margin-bottom: 1rem; color: #333; }\n\n hr {\n border: none;\n border-top: 1px solid #e8e8e8;\n margin: 2rem 0;\n }\n\n \/* Intro hook *\/\n .intro-hook {\n font-size: 1.05em;\n color: #444;\n border-left: 4px solid #111;\n padding-left: 1rem;\n margin-bottom: 1.5rem;\n line-height: 1.65;\n }\n\n \/* Lesson CTA callout *\/\n .lesson-callout {\n background: #f5f5f3;\n border: 1px solid #ddd;\n border-radius: 10px;\n padding: 1.25rem 1.5rem;\n margin: 1.5rem 0 2rem;\n display: flex;\n align-items: center;\n justify-content: space-between;\n gap: 1rem;\n flex-wrap: wrap;\n }\n .lesson-callout p {\n margin: 0;\n font-size: 14px;\n color: #444;\n }\n .lesson-callout strong { color: #111; 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}\n .phase-col-title.technique { background: #1a4a8a; }\n\n .phase-col ul {\n list-style: none;\n padding: 0;\n margin: 0;\n }\n .phase-col ul li {\n font-size: 13px;\n color: #444;\n padding: 5px 0;\n border-bottom: 1px solid #f0f0f0;\n line-height: 1.45;\n }\n .phase-col ul li:last-child { border-bottom: none; }\n .phase-col ul li::before {\n content: \"\u2713 \";\n color: #bbb;\n font-size: 11px;\n }\n\n \/* Tips *\/\n .tip-box {\n background: #f0f7ff;\n border-left: 4px solid #3a7bd5;\n border-radius: 0 8px 8px 0;\n padding: 0.9rem 1.1rem;\n font-size: 14px;\n color: #333;\n margin: 1rem 0 1.5rem;\n }\n .tip-box strong { color: #111; }\n\n \/* Honest timeline *\/\n .timeline-box {\n background: #f9f9f7;\n border: 1px solid #e5e5e5;\n border-radius: 8px;\n padding: 1.1rem 1.25rem;\n font-size: 14px;\n color: #444;\n margin: 1.5rem 0;\n line-height: 1.7;\n }\n .timeline-box strong { color: #111; }\n\n \/* Bottom CTA *\/\n .bottom-cta {\n background: #111;\n color: #fff;\n border-radius: 10px;\n padding: 1.5rem 1.75rem;\n display: flex;\n align-items: center;\n justify-content: space-between;\n gap: 1rem;\n flex-wrap: wrap;\n margin-top: 2rem;\n }\n .bottom-cta p { color: #ccc; font-size: 14px; margin: 0; }\n .bottom-cta strong { color: #fff; display: block; font-size: 16px; margin-bottom: 4px; }\n .bottom-cta-btn {\n display: inline-block;\n background: #fff;\n color: #111;\n text-decoration: none;\n font-size: 14px;\n font-weight: 700;\n padding: 10px 20px;\n border-radius: 6px;\n white-space: nowrap;\n flex-shrink: 0;\n }\n .bottom-cta-btn:hover { background: #eee; }\n <\/style>\n<\/head>\n<body>\n<div class=\"page\">\n\n <h1>How to Flare<\/h1>\n\n <p class=\"intro-hook\">Most breakdancers spend years on flares and never get past one or two. It’s not a talent problem \u2014 it’s a training problem. This guide gives you the roadmap: what to build first, when to move on, and why skipping steps always backfires.<\/p>\n<figure class=\"wp-block-image aligncenter size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"468\" height=\"420\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/flare.jpg\" alt=\"\" class=\"wp-image-906\" srcset=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/flare.jpg 468w, https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/flare-300x269.jpg 300w\" sizes=\"auto, (max-width: 468px) 100vw, 468px\" \/><\/figure>\n\n <p>Flares are difficult because they demand three things at once: <strong>strength<\/strong>, <strong>flexibility<\/strong>, and <strong>technique<\/strong>. Most people jump straight to technique before their body is ready. The result is frustration, injury, and stalled progress. Follow the order below and you’ll get there.<\/p>\n\n <div class=\"timeline-box\">\n <strong>Honest timeline:<\/strong> If you’re starting from scratch, expect 6 months to build the foundation and another 6 months to chain multiple flares. The best-case scenario is still a year of consistent training. Most people who “dabble” never get there \u2014 consistency is the real prerequisite.\n <\/div>\n\n <div class=\"lesson-callout\">\n <p><strong>Near Seattle?<\/strong> I teach flares in person at Coastal Realm Gymnastics in Everett. Most students see a real breakthrough in a single session with the flare machine.<\/p>\n <a class=\"callout-btn\" href=\"https:\/\/calendly.com\/thebreakdancingninja\/learn-2-flip\">Book a lesson \u2192<\/a>\n <\/div>\n\n <hr>\n\n <h2>Prerequisites \u2014 Don’t Skip This<\/h2>\n\n <div class=\"prereq-intro\">\n Before touching flare technique, your wrists, shoulders, and legs need to be ready. Skipping prerequisites is the #1 reason people get injured or plateau early.\n <\/div>\n\n <h3>Wrist & Forearm Strength<\/h3>\n <p>Flares are brutal on wrists. Weak wrists are the most common injury when learning \u2014 and not everyone recovers. You need to comfortably support your full bodyweight on one hand before starting.<\/p>\n <a class=\"linked-article\" href=\"https:\/\/breakdancingninja.com\/proto\/why-do-my-wrists-hurt-and-how-to-train-them\/\">Why do my wrists hurt? And How To Train Them.<\/a>\n\n <h3>Shoulder Strength<\/h3>\n <p>Once your wrists are solid, your shoulders are next. You should be proficient in handstands and handstand presses before training flares. If those are unfamiliar, you’re not ready yet.<\/p>\n <a class=\"linked-article\" href=\"https:\/\/breakdancingninja.com\/proto\/stay-injury-free-strengthen-your-shoulders\/\">Stay Injury Free! Strengthen Your Shoulders<\/a>\n\n <h3>L-Hold<\/h3>\n <p>Can be done on the ground, strive to hold your feet above your belly button. Do 10 second holds 3 times a week. This will strengthen your hip flexors so you can raise your legs high in the front position of flare.<\/p>\n \n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold-1024x683.jpg\" alt=\"\" class=\"wp-image-1437\" style=\"aspect-ratio:1.4992850406157778;width:594px;height:auto\" srcset=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold-1024x683.jpg 1024w, https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold-300x200.jpg 300w, https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold-768x512.jpg 768w, https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2026\/05\/l-hold.jpg 1248w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n <hr>\n\n <h2>Flexibility<\/h2>\n\n <p>Poor flexibility forces you to compensate with strength, making the move harder and uglier. You need enough hip flexibility to raise your knee to your face and shoulder \u2014 and enough shoulder flexibility to get your hips high in the front position.<\/p>\n\n <div class=\"img-grid\">\n <figure>\n <img decoding=\"async\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/Flare-pic-3.jpg\" alt=\"Hip flexibility needed for flare front position\">\n <figcaption>Hip flexibility \u2014 knee to face\/shoulder<\/figcaption>\n <\/figure>\n <figure>\n <img decoding=\"async\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/flare-pic-2-2.jpg\" alt=\"Flare position showing leg height\">\n <figcaption>Leg height in the flare<\/figcaption>\n <\/figure>\n <\/div>\n\n <p>Shoulder flexibility is the most overlooked part of flares. Skin the cat holds develop the shoulder mobility you need to lift your hips high in the front position.<\/p>\n\n <div class=\"img-grid\">\n <figure>\n <img decoding=\"async\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/skin-the-cat.jpg\" alt=\"Skin the cat exercise\">\n <figcaption>Skin the cat \u2014 builds shoulder flexibility<\/figcaption>\n <\/figure>\n <figure>\n <img decoding=\"async\" src=\"https:\/\/breakdancingninja.com\/proto\/wp-content\/uploads\/2021\/02\/shoulder-flexibility-in-the-flare.jpg\" alt=\"Shoulder flexibility applied in flare\">\n <figcaption>How shoulder flexibility applies in the flare<\/figcaption>\n <\/figure>\n <\/div>\n\n <hr>\n\n <h2>Technique<\/h2>\n\n <p>The smartest way to learn flare technique is to break it into halves using the bucket drill. Double leg circles cut the complexity in half \u2014 your hands and shoulders learn their job without your legs adding chaos.<\/p>\n\n <div class=\"tip-box\">\n <strong>Start here:<\/strong> 20+ rounds of double leg circles in the bucket each direction. Once your hands and shoulders are automatic, then add the legs.\n <\/div>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"World's First Ground Based Double Leg Circle Trainer\" width=\"740\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/hs2C_xxwzMY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n <\/div>\n\n <p>Once your upper body knows the pattern, work leg timing. The legs kick at different moments through each rotation \u2014 this is the hardest part to self-teach. A flare trainer that supports your legs lets you get in many quality reps and actually feel the timing.<\/p>\n\n <hr>\n\n <h2>The Flare Progress Roadmap<\/h2>\n <p>Here’s exactly what to hit at each phase. Work all three pillars in parallel \u2014 neglecting any one of them will stall the others.<\/p>\n\n <div class=\"roadmap\">\n <div class=\"phase-tabs\">\n <div class=\"phase-tab active\" onclick=\"showPhase(0)\">Months 1\u20133<\/div>\n <div class=\"phase-tab\" onclick=\"showPhase(1)\">Months 3\u20136<\/div>\n <div class=\"phase-tab\" onclick=\"showPhase(2)\">Months 6\u20139<\/div>\n <\/div>\n <div class=\"phase-panels\">\n\n \n <div class=\"phase-panel active\">\n <div class=\"phase-label\">Foundation \u2014 Build the base before touching full flares<\/div>\n <div class=\"phase-cols\">\n <div class=\"phase-col\">\n <div class=\"phase-col-title strength\">Strength<\/div>\n <ul>\n <li>False grip hold for 30 seconds, or all weight on one hand<\/li>\n <li>10-second handstand hold<\/li>\n <li>Handstand press<\/li>\n <li>60 push-ups<\/li>\n <li>5-second tuck planche hold<\/li>\n <li>30-second L-hold, feet at or above belly button<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title flexibility\">Flexibility<\/div>\n <ul>\n <li>Wrists flat on the ground<\/li>\n <li>1 foot away from front & side splits<\/li>\n <li>10-second skin the cat hold<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title technique\">Technique<\/div>\n <ul>\n <li>Raise leg above belly button in all directions<\/li>\n <li>Flare kick drill<\/li>\n <li>20 rounds of double leg circles each direction in the bucket<\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n\n \n <div class=\"phase-panel\">\n <div class=\"phase-label\">Building \u2014 Start touching actual flare movement<\/div>\n <div class=\"phase-cols\">\n <div class=\"phase-col\">\n <div class=\"phase-col-title strength\">Strength<\/div>\n <ul>\n <li>Multiple handstand presses in a row<\/li>\n <li>Muscle up on rings<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title flexibility\">Flexibility<\/div>\n <ul>\n <li>Inches away from full splits<\/li>\n <li>Perfect skin the cat stretch<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title technique\">Technique<\/div>\n <ul>\n <li>40 perfect double leg circles each direction (feet supported)<\/li>\n <li>Back part of flare from each side<\/li>\n <li>Half of a front flare<\/li>\n <li>Multiple flares on the flare machine<\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n\n \n <div class=\"phase-panel\">\n <div class=\"phase-label\">Advanced \u2014 Chaining flares and self-correcting<\/div>\n <div class=\"phase-cols\">\n <div class=\"phase-col\">\n <div class=\"phase-col-title strength\">Strength<\/div>\n <ul>\n <li>Multiple muscle ups<\/li>\n <li>15-second tuck planche hold<\/li>\n <li>3-second straddle planche hold (best effort)<\/li>\n <li>Multiple handstand presses<\/li>\n <li>30-second handstand press hold<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title flexibility\">Flexibility<\/div>\n <ul>\n <li>Wrists flat<\/li>\n <li>Full front and side splits<\/li>\n <li>Perfect skin the cat<\/li>\n <\/ul>\n <\/div>\n <div class=\"phase-col\">\n <div class=\"phase-col-title technique\">Technique<\/div>\n <ul>\n <li>Start flares from a power kick or standing<\/li>\n <li>Flare\u2013windmill combinations<\/li>\n <li>Multiple flares in a row<\/li>\n <li>Self-correct based on feel \u2014 know what stopped you<\/li>\n <\/ul>\n <\/div>\n <\/div>\n <\/div>\n\n <\/div>\n <\/div>\n\n <hr>\n\n <h2>Watch the Full Tutorial<\/h2>\n <p>This video covers double leg circles, the flare machine drills, and leg timing \u2014 everything from the technique section above in one place.<\/p>\n\n <figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Complete Guide to Learning Flare\" width=\"740\" height=\"416\" src=\"https:\/\/www.youtube.com\/embed\/0D1sc5Y4ukE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n <\/div>\n\n \n\n <div class=\"bottom-cta\">\n <div>\n <strong>Want to progress faster? Train in person.<\/strong>\n <p>The flare machine cuts learning time dramatically. I teach near Seattle at Coastal Realm Gymnastics in Everett \u2014 students from Kent, Bellevue, and beyond make the trip weekly.<\/p>\n <\/div>\n <a class=\"bottom-cta-btn\" href=\"https:\/\/calendly.com\/thebreakdancingninja\">See lesson options \u2192<\/a>\n <\/div>\n\n<\/div>\n\n<script>\n function showPhase(index) {\n document.querySelectorAll('.phase-tab').forEach((t, i) => t.classList.toggle('active', i === index));\n document.querySelectorAll('.phase-panel').forEach((p, i) => p.classList.toggle('active', i === index));\n }\n<\/script>\n\n<\/body>\n<\/html>\n","protected":false},"excerpt":{"rendered":"<p>How to Flare \u2013 Breakdancing Ninja How to Flare Most breakdancers spend years on flares and never get past one or two. It’s not a talent problem \u2014 it’s a training problem. This guide gives you the roadmap: what to build first, when to move on, and why skipping steps always backfires. Flares are difficult … <a href=\"https:\/\/breakdancingninja.com\/proto\/how-to-flare\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\"><\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"ngg_post_thumbnail":0,"footnotes":""},"class_list":["post-891","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/pages\/891","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/comments?post=891"}],"version-history":[{"count":25,"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/pages\/891\/revisions"}],"predecessor-version":[{"id":1465,"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/pages\/891\/revisions\/1465"}],"wp:attachment":[{"href":"https:\/\/breakdancingninja.com\/proto\/wp-json\/wp\/v2\/media?parent=891"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}