Balance hold 1 Leg - with bilateral rotation reach

Balance hold 1 Leg - with bilateral rotation reach

Difficulty level: Intermediate | Muscle Group(s): Abdominals, Abductors, Adductor, Adductors, Core, Glutes, Hamstrings, Legs, Obliques, Quadriceps, Spinal Erectors, Total Body | Modality: Balance, Coordination, Stability

Progression 1

Benefits

  • This is a great exercise to develop dynamic stability.
  • If you have a client who has glutes that are not 'engaging properly' or always lose their balance during 1-legged exercises, try this movement immediately prior to the other ones to facilitate balance.

Preparation

  • Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.

Movement

  • This exercise involves a 1 leg balance with a 2 arm rotational reach towards the stance leg.
  • Start by standing on one leg, with the knee slightly bent (to about 20°).
  • Extend the arms straight out in front of the chest.
  • Rotate the arms in the direction of the stance leg - as shown.
  • Return to the starting position.
  • TRAINERS: Only allow range of motion that can be balanced … if your client touches down with the elevated foot, decrease their range of motion until they reach their threshold of success.