Form illustrationStrength / Bodyweight
A standing side balance on one leg and one hand, with the top leg lifted to hip height and the chest turned open towards the ceiling.
Bodyweight
advanced
compound
From a wide standing stance, bend the front knee and place the bottom hand on the floor or a block ahead of the front foot.
Shift the weight forward and lift the back leg until it is parallel to the floor.
Straighten the standing leg and stack the top hip over the bottom one, reaching the top arm to the ceiling.
Hold the balance for the prescribed time with the lifted foot flexed.
Lower the back foot down and repeat on the other side.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
