Technique
- Stand on one leg and hold the arms up to the sides.
- Hinge at the hip to lean forward, while lifting the other leg up to the back, so that your torso and the back leg stay aligned with each other.
- Aim to place your torso in a horizontal position, with the back leg at least as high.
- Hold that position for time, then slowly return to the starting position and do the other side.
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
Other disciplines
Joint movements
Progressions
Hip airplane
Intermediate
Regressions
Assisted back scale
Beginner
Variations
One-leg hinge
Novice
One-leg deadlift
Intermediate
Double dumbbell one-leg deadlift
Intermediate
View Similar Exercises
View Similar Exercises
Warrior 3
Novice
Deep lunge
Novice
Standing quad stretch
Beginner
Assisted ring lunge
Novice
Ring Lunge
Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.