Strength / Bodyweight
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.
Bodyweight
intermediate
compound
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.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
