Lateral step up with bicep curl and single leg balance



  1. Maintain good posture throughout the exercise with shoulder blades back and down, good stability through the abdomen, and neutral spine angles.
  2. Activate core by drawing the belly button inwards and perform a pelvic floor contraction by tightening those muscles commonly used to stop the flow of urine.


How to Do:

  1. Position feet shoulder width apart and pointing straight ahead.
  2. Step sideways with one foot onto the bench or step, make sure the knee stays in good alignment.
  3. In a simultaneous motion, step up and 'pick up' your hips on the opposite side as your step leg.
  4. HOLD swing leg in the air in triple flexion (at hips, knees, and ankles), and perform a bicep curl.
  5. Step down backwards with the same technique of holding the hips level.
  6. Keep the hips level at each side, and ensure that NO “rolling in” occurs anywhere in the kinetic chain.  


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