Dynamic Single-Leg Stabilization

Description

Stand upright with a stick held above your head with both hands, arms extended. In this position, dynamically lift one knee by bending your hip, then lower your leg. Immediately repeat with the other leg. Perform three knee lifts, alternating right and left, keeping your core engaged and the stick stable above you. On the third lift, stabilize yourself by balancing on one leg and hold for a few seconds without moving your core or the stick. Then put your foot down and repeat the exercise, this time starting with the other leg.

Settings

Equipment

Stick / Bar

Positions

Stand Up

Muscle groups

Ankle dorsiflexorsPlantar flexors

Difficulty

Moderate

Movement

ExtensionFlexion

Contraction mode

Plyometric