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.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens the hamstrings, glutes, and lower back muscles
- Improves balance and stability
- Increases flexibility in the hamstrings and hips
- Targets each leg individually, helping to correct muscle imbalances
- Can be modified to challenge different fitness levels by adjusting weight and reps
How to perform
- Stand with your feet hip-width apart, holding a dumbbell in your right hand with your palm facing your body.
- Shift your weight onto your left foot and lift your right foot off the ground, extending it behind you.
- Keeping your back straight and your core engaged, hinge forward at the hips and lower the dumbbell towards the ground, while lifting your right leg higher behind you.
- Lower the dumbbell as far as you can while maintaining good form, 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
Primary