Technique
- Step on an elastic band, standing on one leg, keeping a slight bend in the knee, with the other leg extended straight behind you.
- Grab the elastic band with both hands, a short distance from your foot.
- Extend at the hips, pulling on the band and bringing your free leg down, until you are standing straight.
- Then return to the starting position by hinging at the hips while lifting the free leg behind you.
Form tips
- Keep your back straight, avoiding rounding or arching during the forward hinge.
Logging: Repetitions done on one side.
Muscles
Strength
Primary
- Spine
- Glutes
- Hamstrings
Secondary
- Hip adductors
- Legs
Individual muscles
Individual muscles
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Flexor digitorum brevis
- Flexor digitorum longus
- Flexor hallucis longus
- Flexor hallucis brevis
Equipment
Appears in
Balance
Calisthenics skills
Joint movements
Regressions
One-leg hinge
Novice
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