This exercise involves holding a dumbbell in one hand and standing on one leg while bending forward and lowering the weight towards the ground. It primarily targets the hamstrings, glutes, and lower back muscles while also improving balance and stability.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Improves balance and stability
- Strengthens the glutes, hamstrings, and lower back
- Targets the core muscles for improved posture and spinal alignment
- Increases flexibility in the hips and hamstrings
- Can be modified for different fitness levels and goals
How to perform
- Stand with your feet hip-width apart, holding a dumbbell in your right hand.
- Lift your left foot off the ground and extend it behind you, keeping your knee slightly bent.
- Slowly hinge forward at the hips, lowering the dumbbell towards the ground while keeping your back straight and your right knee slightly bent.
- Lower the dumbbell as far as you can while maintaining good form.
- Pause for a moment, then slowly return to the starting position.
- Repeat for the desired number of reps, then switch sides and repeat with the dumbbell in your left hand.
FRONT VIEW
BACK VIEW
Hamstrings
Primary
Glutes
Primary
Lower Back
Primary
Abs
Secondary