Stand upright with feet together and arms at your sides.
Flex Knee:
Lift your right foot off the ground and bend your knee, bringing your heel towards your buttocks.
Hold Ankle:
Use your right hand to hold your right ankle, ensuring a secure grip.
Extend Arm:
Extend your left arm straight out in front of you for balance.
Bend Forward:
Slowly flex at the hip, bending forward and reaching your left hand towards the floor. Aim to touch the floor or go as low as possible while maintaining balance.
Return to Standing:
Carefully reverse the motion, returning to an upright standing position.
Switch Sides:
Repeat the steps on the opposite side, balancing on your left leg and using your left hand to hold your left ankle.
Muscles Involved:
Quadriceps:
Engaged in lifting and holding the bent leg.
Hamstrings:
tretched as you bend forward.
Glutes:
Assist in stabilizing the standing leg.
Calves:
Support balance and stabilization.
Core Muscles:
Engage to maintain balance and control.
Shoulders (Deltoids):
Used to extend the arm forward and maintain stability.
Safety Notes:
Perform this exercise on a flat, stable surface.
Ensure you have proper balance before bending forward.
If you experience any pain or discomfort, stop immediately.
Consider holding onto a chair or wall for support if you're new to this movement.
