This exercise focuses on developing stability through a single leg, while building strength and increasing mobility through the back, shoulders, and arms. The core must stay engaged to maintain a straight spine.
Start standing on a single leg, gripping the floor with your toes and heel. Hold a weight in the opposite hand and use the free hand for balance. Bend at the knee and waist to create a 90-degree angle at the hips.
Inhale and extend the weight forward as far as your reach allows, feel the extension through your arms, shoulders, and back, as your leg activates to hold steady.
Exhale and sweep your arm like a pendulum pulling your elbow up and around your waist like a belt. Feel the contraction through your arms, shoulders, and back.
Your core should be engaged and connected into the lower body.
Негізгі бет Pendulum row on single leg
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