This exercise is SO difficult. It strengthens the hip flexors, and improves hip mobility. I got this idea on Instagram from @jan_functionalbodyunit . This was my first time trying this so my form is a work in progress.
Key Points:
- The entire time, press your hand into the wall and protract your shoulder blade (move it away from your spine and around your ribcage).
- Aim to limit the amount of forward lean with your upper body.
- Keep your knee fully extended and foot plantarflexed (pointing away from you).
- Keep your other leg bent at about 90 degrees, and flat on the floor. If mobility is a limiting factor, you can modify the exercise by putting a cushion or other object below the knee of the leg that is on the floor.
- While keeping your leg fully extended and foot plantarflexed, lift your heel off the object, pause for a count, then lower.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.
- Keep your core muscles braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
- Choose an object height that allows you to perform the exercise properly.
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