Single-Leg Balance Flow With Twist and Reverse Lunge

Description

Stand up, shift your body weight onto one supporting leg, then raise your opposite knee toward your chest and stabilize your pelvis over your supporting foot. Straighten your torso, then rotate your thorax toward the side of your bent knee, with your opposite hand holding your knee to support the twist. After a few seconds, bring your foot back to come into a lunge. Plant your front foot firmly, with your knee tracking in the direction of your toes, keep your back leg engaged or your knee on the floor depending on your level, and keep your hands in front of your chest. Keep your pelvis stable during the movement, your neck long, and your gaze following the rotation or staying neutral, depending on what is comfortable for your neck. Hold for a few breaths, aiming for stability, control, and smoothness, then return to the starting position and repeat on the other side.

Settings

Equipment

No Equipment

Positions

Stand UpLunge

Muscle groups

Hip flexorsHip extensorsKnee flexorsKnee extensorsThoracic rotatorsFoot arch stabilizers

Difficulty

Moderate

Movement

FlexionExtensionRotations

Contraction mode

ConcentricIsometric