{"id":3690,"date":"2019-11-07T22:01:31","date_gmt":"2019-11-07T22:01:31","guid":{"rendered":"http:\/\/www.meghancallawayfitness.com\/my-blog\/?p=3690"},"modified":"2021-06-19T20:47:37","modified_gmt":"2021-06-19T20:47:37","slug":"5-awesome-unilateral-exercises-for-the-lower-body","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/5-awesome-unilateral-exercises-for-the-lower-body\/","title":{"rendered":"5 Awesome Unilateral Exercises For The Lower  Body"},"content":{"rendered":"\n<p class=\"has-text-align-left\">This week I shared 5 awesome unilateral exercises for the lower body. \u2063\u2063\u2063<\/p>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#1) Band Resisted Single Leg Hip Hinges + Knee Drive\u2063s<\/strong> \u2063\u2063<\/p>\n\n\n\n<p>This exercise strengthens the posterior chain muscles, hip flexors, and the muscles in the foot and lower leg.\u2063\u2063 \u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Band Resisted Single Leg Hip Hinge + Knee Drive\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/I5oUHWzN-kE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place a resistance band just above your knees.\u2063\u2063 \u2063\u2063<\/li><li>Stand on one foot and have a slight bend in your knee. Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.\u2063\u2063 \u2063\u2063<\/li><li>Keep your other knee bent at about a 90 degree angle. Contract your hamstring and glute on this side.\u2063\u2063 \u2063\u2063 \u2063\u2063Initiate the movement with your hips and push them backwards as far as you can.\u2063\u2063 \u2063\u2063<\/li><li>When you reach your full range, pause for a count. \u2063\u2063\u2063<\/li><li>\u2063Now engage your posterior chain muscles and press your body away from the floor and back to the starting position. As you are returning to the starting position, perform a knee drive on the opposite side.\u2063\u2063 \u2063\u2063<\/li><li>Reset, and repeat.\u2063\u2063<\/li><li>For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u00a0\u2063\u2063 \u2063\u2063<\/li><li>Do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063<\/li><li>For the duration of the exercise, be mindful of your breathing, bracing, and rib positioning.\u2063\u2063<\/li><li>\u2063In terms of breathing, do what works and feels best for you.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-text-align-left has-pale-cyan-blue-background-color has-background\"><strong>#2) Single Leg Hip Lifts Plus Hamstring Curls\u2063\u2063 \u2063\u2063<\/strong><\/p>\n\n\n\n<p>This awesome exercise combines a single leg hip lift and a single leg hamstring curl. This exercise strengthens the posterior chain muscles, improves shoulder and scapular stability, and grip strength.\u2063\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Hip Lifts + Hamstring Curls\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/zaRM8MZHhWM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Start with your hips on the ground. Place the back of your foot on top of a bench, box, or other elevated surface.\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><li>You may either keep your non-working leg fully extended, or bent at 90 degrees. Do not cheat with this non-working side.\u2063\u2063 \u2063\u2063\u2063\u2063<\/li><li>Adopt your preferred hand width. Draw each shoulder blade in towards the spine and down towards the opposite hip. Maintain this position for the duration of the set.\u2063\u2063 \u2063\u2063<\/li><li>Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).\u2063\u2063 \u2063\u2063<\/li><li>\u2063\u2063Now extend your hips by driving through the of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage. This is extremely important. In the top position, your body should form a straight(ish) line from your knees to shoulders. \u2063\u2063<\/li><li>\u2063\u2063While keeping your hips elevated, perform a single leg hamstring curl and pull your body forward using your hamstring. Once your knee is over your heel, perform the reverse movements and return your body to the starting position.\u2063\u2063<\/li><li>\u2063\u2063On the way down, only go to a range where you can maintain proper form. \u2063\u2063<\/li><li>\u2063\u2063\u2063\u2063Be sure to engage both the core muscles and glutes on the non-working side.\u2063\u2063<\/li><li>\u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate.\u2063<\/li><li>\u2063\u2063\u2063\u2063Do not allow your knee to fall inside or outside of your foot.&nbsp;\u2063\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-49.jpg?resize=563%2C704&#038;ssl=1\" alt=\"\" class=\"wp-image-6749\" width=\"563\" height=\"704\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-49.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/06\/IMG_7238-8.47.30-AM-49.jpg?resize=240%2C300&amp;ssl=1 240w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/a><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background has-medium-font-size\" style=\"background-color:#efefef\">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 \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts!<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color has-large-font-size\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/the-ultimate-lower-body-core-program\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#3) Band Resisted Adductor Slides\u2063 \u2063<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the adductors, and improves the controlled mobility of the hips. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Single Leg Adductor Slides + Band Resistance\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/m3VkfTyC1Aw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Attach a resistance band around a secure surface, and loop the band so it\u2019s just above your knee.\u2063<\/li><li>\u2063 \u2063Get on your hands and knees. Your head, torso and hips should be in a stacked position.\u2063 \u2063<\/li><li>\u2063Set your hands so they are roughly shoulder width apart, and are directly below your shoulders. Spread your fingers, and pretend you are suctioning them to the floor.\u2063 \u2063<\/li><li>\u2063Now using your adductors to control the movement, slide your knees apart.\u2063<\/li><li>\u2063Once you hit your end range, use your adductors to return your knee to the starting position.\u2063 \u2063<\/li><li>\u2063Use a range where you are able to maintain proper form, and one that obviously feels good.\u2063 \u2063<\/li><li>\u2063Pay attention to your upper body. Push away from the floor and protract your shoulder blades (move them away from the spine). Do not mindlessly hang out.\u2063 \u2063<\/li><li>\u2063For the duration of the exercise, do not allow your lower back to hyperextend or round, or ribcage to flare. And keep the rotation in your torso, spine, and hips to a minimal.\u2063 \u2063<\/li><li>For the duration of the exercise, be mindful of your breathing, bracing, and rib positioning. Maintain the \u201ccanister\u201d position.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#4) Anti-Rotational Swings While In Isometric Single Leg Deadlift\u2063 \u2063<\/strong><\/p>\n\n\n\n<p>This exercise strengthens the muscles in the foot and lower leg, improves isometric posterior chain strength, lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Anti-Rotational Swings While In Isometric Single Leg Deadlift\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/ooaGwUaE9-s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>You may perform this exercise using a kettlebell or dumbbell.\u2063<\/li><li>\u2063Stand on one foot and have a slight bend in your knee. Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.\u2063<\/li><li>\u2063\u2063Initiate the movement with your hips and push them backwards as far as you can. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063<\/li><li>\u2063Keep your non-working leg straight (or knee locked at a 90 degree angle), foot dorsiflexed, and close to the midline of your body. Contract your hamstring and glute on this \u201cnon-working\u201d side.\u2063<\/li><li>\u2063Now slowly pass the weight from side to side. The further away from the midline of your body the weight travels, the more challenging the exercise will be.\u2063<\/li><li>\u2063For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate. Your torso and hips should remain square to the ground.&nbsp;\u2063<\/li><li>\u2063Do not allow your knee to fall inside or outside of your foot.&nbsp;\u2063 \u2063<\/li><li>\u2063For the duration of the exercise, be mindful of your breathing, bracing, and rib positioning. Maintain the \u201ccanister\u201d position.\u2063<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p class=\"has-pale-cyan-blue-background-color has-background\"><strong>#5) Staggered Stance Deadlifts <\/strong><\/p>\n\n\n\n<p>This exercise strengthens the posterior chain muscles, improves grip strength, shoulder and scapular stability (both should remain in a relatively fixed position for the duration of the movement), and lumbo-pelvic stability.\u2063<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Negative Staggered Stance Deadlifts\" width=\"500\" height=\"375\" src=\"https:\/\/www.youtube.com\/embed\/otvFTHSXEpw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>Coaching Tips:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your feet so one foot is ahead, and your other foot is slightly behind. Adopt your preferred foot width and positioning. \u2063<\/li><li>\u2063\u2063Establish a tripod base on the foot that is ahead (keep weight on the back portion of your foot and keep all of your toes in contact with the ground, particularly your big and baby toes). Pretend you are suctioning or screwing your foot to the ground. You should be on the forefoot of your back foot.<\/li><li>\u2063\u2063Before each rep, take a 360 degree breath in, do a 360 degree brace, and tuck your ribs towards your hips (close the space in your midsection). <\/li><li>\u2063\u2063Now hinge\/push your hips backwards as far as you can. Aim to take 3-5 seconds to do so.<\/li><li>\u2063\u2063When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position.&nbsp;<\/li><li>\u2063\u2063Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee.<\/li><li>\u2063\u2063The weights should not travel ahead of your body. &nbsp;For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.\u2063<\/li><li>\u2063\u2063For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.<\/li><li>\u2063\u2063Do not allow your knees to fall inside or outside of your feet.<\/li><li>\u2063\u2063Exhale after you have pressed away from the ground and are approaching the top position.\u2063<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>This week I shared 5 awesome unilateral exercises for the lower body. \u2063\u2063\u2063 #1) Band Resisted Single Leg Hip Hinges + Knee Drive\u2063s \u2063\u2063 This exercise strengthens the posterior chain muscles, hip flexors, and the muscles in the foot and lower leg.\u2063\u2063 \u2063\u2063 Coaching Tips: Place a resistance band just above your knees.\u2063\u2063 \u2063\u2063 Stand on one foot and have a slight bend in your knee. Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.\u2063\u2063 \u2063\u2063 Keep your other knee bent at about a 90 degree angle. Contract your hamstring and glute on this side.\u2063\u2063 \u2063\u2063 \u2063\u2063Initiate the movement with your hips and push them backwards as far as you can.\u2063\u2063 \u2063\u2063 When you reach your full range, pause for a count. \u2063\u2063\u2063 \u2063Now engage your posterior chain muscles and press your body away from the floor and back to the starting position. As you are returning to the starting position, perform a knee drive on the opposite side.\u2063\u2063 \u2063\u2063 Reset, and repeat.\u2063\u2063 For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.\u00a0\u2063\u2063 \u2063\u2063 Do not allow your knee to fall inside or outside of your foot.\u2063\u2063 \u2063\u2063 For the duration of the exercise, be mindful of your breathing, bracing, and rib positioning.\u2063\u2063 \u2063In terms of breathing, do what works and feels best for you.\u2063 #2) Single Leg Hip Lifts Plus Hamstring Curls\u2063\u2063 \u2063\u2063 This awesome exercise combines a single leg hip lift and a single leg hamstring curl. This exercise strengthens the posterior chain muscles, improves shoulder and scapular stability, and grip strength.\u2063\u2063 Coaching Tips: Start with your hips on the ground. Place the back of your foot on top of a bench, box, or other elevated surface.\u2063\u2063 \u2063\u2063\u2063\u2063 You may either keep your non-working leg fully extended, or bent at 90 degrees. Do not cheat with this non-working side.\u2063\u2063 \u2063\u2063\u2063\u2063 Adopt your preferred hand width. Draw each shoulder blade in towards the spine and down towards the opposite hip. Maintain this position for the duration of the set.\u2063\u2063 \u2063\u2063 Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and tuck your ribs towards your hips (close the space in your midsection).\u2063\u2063 \u2063\u2063 \u2063\u2063Now extend your hips by driving through the of your foot and squeezing your glutes, NOT by arching your lower back and flaring your ribcage. This is extremely important. In the top position, your body should form a straight(ish) line from your knees to shoulders. \u2063\u2063 \u2063\u2063While keeping your hips elevated, perform a single leg hamstring curl and pull your body forward using your hamstring. Once your knee is over your heel, perform the reverse movements and return your body to the starting position.\u2063\u2063 \u2063\u2063On the way down, only go to a range where you can maintain proper form. \u2063\u2063 \u2063\u2063\u2063\u2063Be sure to engage both the core muscles and glutes on the non-working side.\u2063\u2063 \u2063\u2063For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate.\u2063 \u2063\u2063\u2063\u2063Do not allow your knee to fall inside or outside of your foot.&nbsp;\u2063\u2063 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 \u201cexperienced beginners\u201d to advanced trainees, and also coaches. Great for home AND gym workouts! LEARN MORE #3) Band Resisted Adductor Slides\u2063 \u2063 This exercise strengthens the adductors, and improves the controlled mobility of the hips. Coaching Tips: Attach a resistance band around a secure surface, and loop the band so it\u2019s just above your knee.\u2063 \u2063 \u2063Get on your hands and knees. Your head, torso and hips should be in a stacked position.\u2063 \u2063 \u2063Set your hands so they are roughly shoulder width apart, and are directly below your shoulders. Spread your fingers, and pretend you are suctioning them to the floor.\u2063 \u2063 \u2063Now using your adductors to control the movement, slide your knees apart.\u2063 \u2063Once you hit your end range, use your adductors to return your knee to the starting position.\u2063 \u2063 \u2063Use a range where you are able to maintain proper form, and one that obviously feels good.\u2063 \u2063 \u2063Pay attention to your upper body. Push away from the floor and protract your shoulder blades (move them away from the spine). Do not mindlessly hang out.\u2063 \u2063 \u2063For the duration of the exercise, do not allow your lower back to hyperextend or round, or ribcage to flare. And keep the rotation in your torso, spine, and hips to a minimal.\u2063 \u2063 For the duration of the exercise, be mindful of your breathing, bracing, and rib positioning. Maintain the \u201ccanister\u201d position.\u2063 #4) Anti-Rotational Swings While In Isometric Single Leg Deadlift\u2063 \u2063 This exercise strengthens the muscles in the foot and lower leg, improves isometric posterior chain strength, lumbo-pelvic stability, and shoulder and scapular controlled mobility.\u2063 Coaching Tips: You may perform this exercise using a kettlebell or dumbbell.\u2063 \u2063Stand on one foot and have a slight bend in your knee. Form a tripod base by placing your weight on the back portion of your foot, and keep your toes down, particularly your big and baby toes. These parts of your foot should remain in contact with the floor for the duration of the exercise. Pretend you are suctioning or screwing your foot to the ground.\u2063 \u2063\u2063Initiate the movement with your hips and push them backwards as far as you can. Imagine a rope is pulling your hips backwards or that you are trying to press your hips back against a wall. \u2063 \u2063Keep your non-working leg straight (or knee locked at a 90 degree angle), foot dorsiflexed, and close to the midline of your body. Contract your hamstring and glute on this \u201cnon-working\u201d side.\u2063 \u2063Now slowly pass the weight from side to side. The further away from the midline of your body the weight travels, the more challenging the exercise will be.\u2063 \u2063For the duration of the exercise, do not allow your lower back to hyperextend or round, ribcage to flare, or torso, spine or hips to rotate. Your torso and hips should remain square to the ground.&nbsp;\u2063 \u2063Do not allow your knee to fall inside or outside of your foot.&nbsp;\u2063 \u2063 \u2063For the duration of the exercise, be mindful of your breathing, bracing, and rib positioning. Maintain the \u201ccanister\u201d position.\u2063 #5) Staggered Stance Deadlifts This exercise strengthens the posterior chain muscles, improves grip strength, shoulder and scapular stability (both should remain in a relatively fixed position for the duration of the movement), and lumbo-pelvic stability.\u2063 Coaching Tips: Place your feet so one foot is ahead, and your other foot is slightly behind. Adopt your preferred foot width and positioning. \u2063 \u2063\u2063Establish a tripod base on the foot that is ahead (keep weight on the back portion of your foot and keep all of your toes in contact with the ground, particularly your big and baby toes). Pretend you are suctioning or screwing your foot to the ground. You should be on the forefoot of your back foot. \u2063\u2063Before each rep, take a 360 degree breath in, do a 360 degree brace, and tuck your ribs towards your hips (close the space in your midsection). \u2063\u2063Now hinge\/push your hips backwards as far as you can. Aim to take 3-5 seconds to do so. \u2063\u2063When you reach your full range, engage your posterior chain muscles and press your body away from the floor and back to the starting position.&nbsp; \u2063\u2063Perform the lockout by squeezing your glutes and hamstrings and extend your hips, and extend your knee. \u2063\u2063The weights should not travel ahead of your body. &nbsp;For the duration of the exercise, keep your arms rigid, lats engaged, and pretend you are crushing something in your armpits.\u2063 \u2063\u2063For the duration of the exercise, do not allow your spine to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate. \u2063\u2063Do not allow your knees to fall inside or outside of your feet. \u2063\u2063Exhale after you have pressed away from the ground and are approaching the top 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