Technique
- Find support to help you keep your balance.
- Stand on one leg and pivot your hip to bring your torso and back leg to a horizontal position.
- Hold that position for a while, then repeat on the other side.
Form tips
- Do not let your hips open to the side: maintain them parallel to the ground.
- Your upper body and back leg should be aligned and horizontal.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Legs
Flexibility
Primary
- Pelvis
- Quadriceps
Secondary
- Hip adductors
Individual muscles
Individual muscles
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Flexibility
Balance
Joint movements
Progressions
Back scale
Novice
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One leg halfway up
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