Kneeling Side Leg Raise Hold
Balance position on one knee and one hand while the opposite leg is lifted sideways and held in suspension.
Instructions
Kneel sideways on a mat with your left knee on the ground.
Place your left hand on the ground, directly under your shoulder.
Extend your right leg sideways, parallel to the floor.
Engage your core to stabilize your torso.
Gently lift your extended leg (without rotating your pelvis) until it is in line with your hip.
Extend your arm toward the ceiling to improve alignment.
Breathe evenly while holding the position, looking forward or toward the ceiling.
Exiting of the position: exhale slowly as you lower your raised leg in a controlled manner, bringing it back into line with your kneeling leg. Bring your arm back up towards your hip or along your body, then bring your torso back to a kneeling position or sit on your heels.
Exercise Details
Repetitions
2/3 reps per side
Hold Time
30 seconds
Breathing
Inhale in the starting position. Exhale as you lift and hold your leg out to the side. While holding the position: breathe in a controlled manner, engaging your core. Inhale as you return to the starting position.
Important Warnings
People with balance problems:
it is recommended to keep the free arm positioned at the side or to perform the exercise near a stable support
People with lower back problems or core instability:
We recommend working on simpler core stabilization exercises first.
Pregnant women:
Since balance can be compromised due to the change in center of gravity, it is advisable to perform the position near a stable support.
Quick Info
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