A classical mat exercise: kneeling on one knee with the hand on the floor for support, the top leg swings forward and back at hip height while the trunk holds still.
What this exercise works
Muscles
gluteus medius · obliques · gluteus maximus · hip flexors
Goals
endurance · strength
Equipment
No equipment
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Kneel on one knee and place the same-side hand on the floor, the other hand behind the head.
Extend the top leg out to the side at hip height with the foot flexed.
Keep the trunk perfectly still and swing the leg forward as far as the pelvis stays square.
Swing the leg back behind the line of the body without arching the lower back.
Repeat for the desired number of repetitions and change sides.
Technique cues and common mistakes
The trunk is the exercise: if it rocks with the leg, shorten the swing.
Keep the supporting shoulder pushed away from the ear.
Move at a controlled tempo instead of throwing the leg.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
