How to Do Single Leg Balance Reach Leg Extension and Rotation
The single leg balance reaches leg extension and rotation should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the single leg balance, reach leg extension and rotation.
Beginning Single Leg Balance Reach
1. Stand with your feet hip-width apart and pointed straight ahead. Tuck your chin in and lift your chest.
2. Contract your glutes and draw in your navel. Lift one leg directly beside the other and balance on one leg.
3. Bring your knee to waist level on the raised leg's hip and hold for a few seconds, then extend the hip of your lifted leg backward, keeping your knee extended and toe pointing.
4. Return to the initial position after a few seconds of holding the position.
Single Leg Balance Reach Movement
1. Start off by standing tall with a straight spine and your shoulders pulled down your back and your chest thrust out.
2. Maintain a shoulder-width stance.
3. Bring one foot up so that it is a couple of inches off of the ground and straight in front of you.
4. Simultaneously rock your body backward and swing both arms in the opposite direction of your foot that you brought forward.
5. Come back to the original position and repeat to complete all required repetitions.
Single Leg Balance Reach Benefits
Single-leg exercises can help you identify muscular imbalances while also improving your balance and core stability.
How To Do a Balance Hold with Frontal Leg Reach, Balance Hold with Rotation, One Legged Balance Hold.