This exercise, which is SO much tougher than it looks, absolutely lights up the hamstrings, and improves hamstring/knee mobility. This exercise also improves balance (but you can modify by lightly holding onto something).
I got this idea on Instagram from Alan Salgado Espino.
Coaching Tips:
- Get into a half kneeling position. Your head, torso, and hips should be in a stacked position.
- Place an object so it is in line with your back foot/ankle.
- While keeping your knee bent and on the floor, use your hamstrings to lift your foot and ankle over the object, then back to the starting position. Repeat for the target number of reps.
- Do not let your foot or leg strike the object.
- On the front foot, maintain a tripod base by placing your weight on the back portion of your foot, and the base of your big and baby toes. Pretend you are suctioning or screwing your foot to the floor. This will really help with balance.
- For the duration of the exercise, do not allow your knee to fall inside or outside of your foot.
- 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, hips to rotate, or hip to drop on one side.
- For the duration of the exercise, keep your core braced (360 degree brace around your spine).
- In terms of breathing, do what works and feels best for you.
Get The Ultimate Lower Body And Core Program. Newly released, and already being followed by people of all genders in over 30 countries worldwide. 215 pages in length. For “experienced beginners” to advanced trainees, and also coaches. Great for home AND gym workouts!
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
