In order for us to break things down, I am going to divide an optimally healthy structure into 4 very important aspects:

➡ MOBILITY - the ability of the joint to move (JOINT)

➡ STABILITY - the ability of the joint to withstand tension and not break (JOINT)

➡ FLEXIBILITY - the ability of the muscular tissue to elongate (TISSUE)

➡ STRENGTH - the ability of the tendons and muscles to produce resistance (TISSUE)

Now, I understand that the definition of these can be a lot more detailed, but for now I have given you this basic understanding. .


➡ Stand barefoot, or with shoes with minimal sole and spread your toes, so that you have a good grip of the floor.

➡ Unlock your knee, do not squat or flex too much, just enough to get tension going through the joint.

➡ Achieve a hip hinge with the hip joint you are working - push the gluteus back until you feel a stretch in the hamstrings.

➡ Lean forward from your upper body, but keep chest up.

➡ Use your other leg as counter weight, but essentially you need to be able to stand on one leg for a prolonged period of time prior to attempting the rest of the movements in the video.

☛ Now, once you are able to hold an isometric contraction and not fall on your ass, you can go into creating a series of movements with the opposite leg. Flexion, extension, abduction, adduction, rotation... Challenge the stability of the holding leg and your gluteus will thank you by burning 🔥

☛ What is great about this exercise, is that we are challenging the fascial slings again. Especially when you bring your free leg into complete extension and point it away from your body and then do the same with the contralateral arm. On the image you can see the Superficial Back line, however, we are also working with the Lateral lines and the Spiral lines, due to the movement that we create. The more muscles we manage to engage, the more functional the exercise becomes. Essentially every movement is functional, however certain movements require more energy and more muscle in order to be completed.

🤷🏽‍♂ BENEFITS OF THIS EXERCISE - Continues in comments....

omni_body🤷🏽‍♂ BENEFITS OF THIS EXERCISE - Muscles that we are targeting specifically for hip stability:

➡ Gluteus Maximus

➡ Gluteus Medius

➡ Piriformis

➡ Quadtratus lumborum

➡ Hamstring group

We are also challenging the proprioception of the entire chain of ankle - knee - hip, and looking at how they work together.