Stability, strength, coordination, balance all in one exercise. How cool.
More Pars Fitness Coach Christina Ricci shows you a one-legged power move that gets your entire body and demands stability and balance.
Key benefits of these moves:Uses every muscle in your body
Builds core endurance and stability
Improves posture integrity and builds leg strength and explosive power
The Set Up & Execution
• Begin with no weight.
• Begin with your calves against the bench. From there, toe-toe 3 foot-lengths away from the bench.
• Your elevated foot is flat on the bench, and it’s just the top half of the foot.
• With weight in heels, hands at your side or on the hips as you drop straight down into a lunge.
• Knee lightly touches the ground.
• Maintain an upright and engaged torso.
• Sit back into the heel to initiate the move.
• When your down drop the weights..stretch it out..ahhhh nice.
ADVANCED MOVE: Once you master this, grab a light pair of dumbbells. You’d be surprised, even a little bit of weight effects your balance.
Your knee stays within your toe line, never extend beyond the toes, we want happy knees.
Do not allow the weight to move into your toes at any time. If you cannot maintain an upright torso, grab lighter dumbells. If your ankles are tight, modify as needed with your elevated foot.
So let’s make sure you get green checks on these key points:
• 3 foot-lengths from a bench with one foot elevated and top half of this foot flat on bench.
• Squat to parallel, then drive up through your heel, maintaining an upright torso.
• Keep your torso upright.
• Shoulders are back and down.
• Add dumbells to challenge the move.
Perform 8-10 reps per side. Work up to 3 sets!