This is a great
exercise for overall kinesthetic awareness, strength, and balance. It primarily
works the hamstrings, but also works the glutes and lower back.
(1) Hold a weight
in one or both hands. Balance on one leg
with a slight bend at the knee so as to avoid over-stressing the hamstring and
neglecting the glutes
(2) Flex or hinge
forward from the hip. Imagine the hamstring as a pulley, slowly lowering you.
Be careful not to round our flex the spine (keep your back straight!) as this
delineates the effectiveness of the exercise.
(3) The rear leg
should be internally rotated and your toes should be pointed toward the floor.
Work to keep your head in alignment with the spine.
(4) Continue
lowering until you are parallel to the ground, then return to the upright
position.
Modification:
Avoid going so low and start with only your body weight. Add a ball, free weight,
or kettle bell as you feel comfortable!
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