Another equipment free exercise you can do anywhere! I love this exercise. It’s a great balance exercise that works your core and glutes. It’s also fun! As you become stronger you can progress this exercise by adding arm movement, leg movement or taking it onto the BOSU® Balance Trainer or Beamfit Beam™.
Instruction: Start in a staggered stance with your right foot forward. Stand with your weight on your right foot, left leg tapped lightly behind you. Extend your arms out to the side to form a T. Hinge forward at the hips lifting your left leg off the floor simultaneously. Keep your abs engaged and your back straight, try to maintain a straight line from your head through your toe of the extended leg. Hold the balance. Return to standing then repeat on the other side.
A barefoot single leg hip hinge is especially fun when I'm wearing my LadyCape by glammic (http://glammic.com)
Tips: When you first start this exercise focus on holding the balance and keeping your alignment. Don’t worry about getting into a deep hinge. Hinge forward 10-15 degrees and hold the position. Once you become stronger increase your forward hinge working towards a 90 degree hip hinge. Remember to maintian that straight line from head to toe. Hold the balance for 15 seconds, then 30 seconds. Work up to a one minute hold.
Arm Progression: From the basic hip hinge balance position, reach both arms in front of you. Hold. Reach both hands behind you palms facing up, thumbs reaching toward each other behind your back. Hold.
Leg Progression: From the basic single leg hip hinge position, bend at the knee bringing your heel towards your glute, extend your leg back to the start position. Repeat for 10 – 15 repetitions.
Balance Progression: For and added challenge take the single leg hip hinge onto the BOSU®.
Single Leg Hip Hinge on the BOSU
Filed under: BOSU®, Exercises | Tagged: Balance Training, Bare foot training, Beamfit™, Body Defined, BOSU, core, Fitness, glutes, hip hinge, single leg balance, strength | 1 Comment »
