Episode 4: One Leg Scale
January 26, 2012 in Audio, Episodes
The one-leg scale is a great exercise for balance, flexibility and muscular development of the glutes (bum muscles) and hamstrings. It’s a very effective exercise for teaching proper “hip hinge” technique which is used in everyday activities that require you to bend slightly forward, like placing your child in the car seat or putting a case of beer in the back seat of your car.
LISTEN:
HOW-TO:
1. Keep the tummy tight, head and chest up, hands at your sides, knees relatively straight and shoulder blades back and down.
2. Lift one foot a couple centimeters from the ground so that one leg is bearing the load of your body.
3. Bend at the hips and lean forward as you let your arms hang in front of you. Ensure that the hips, knees and ankles remain in line throughout the entire motion.
4. To return to the starting position, contract your glutes (bum muscles) and return to an upright position.
DEMO:
