Kneeling Leg-Out Reach Twist
Improve core strength & flexibility. Twist & reach for a full-body stretch!在家也能做的核心训练。在家也能做的核心训练。
The Kneeling Leg-Out Reach Twist mainly works the core, with help from the hip abductors (outer thighs) and back. No equipment needed: it uses just your bodyweight.
Kneeling Leg-Out Reach Twist Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Abductor (gluteus medius); Lats (latissimus dorsi)
Kneeling Leg-Out Reach Twist Variations and Alternatives
How to do the Kneeling Leg-Out Reach Twist
Kneeling Leg Out Twist Reach
Positioning:
Start by kneeling on the floor. You can use a yoga mat for comfort.
From the kneeling position, extend your right leg out to the side, keeping your toes pointed forward.
Place your right hand on the ground directly beneath your shoulder for support.
Movement:
As you balance on your left knee, lift your left arm up towards the ceiling, reaching as high as you can.
Gently twist your torso to the left while keeping your right hand on the ground. This will deepen the stretch in your back.
Hold this position for a few seconds, focusing on breathing and maintaining balance.
Return to the starting position by lowering your arm back down and bringing your right leg back to kneeling.
Repeat the movement on the opposite side by extending your left leg out, placing your left hand on the ground, and reaching your right arm up towards the ceiling.
Tips:
Keep your core engaged to help maintain stability.
Perform each movement slowly to avoid losing your balance.
Focus on your breath – inhale as you reach up, and exhale as you return to the starting position.
Kneeling Leg-Out Reach Twist FAQs
What muscles does the Kneeling Leg-Out Reach Twist work?
The Kneeling Leg-Out Reach Twist mainly works the core, with help from the hip abductors (outer thighs) and back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Kneeling Leg-Out Reach Twist?
None. The Kneeling Leg-Out Reach Twist is a bodyweight exercise, so you can do it anywhere.
What are some Kneeling Leg-Out Reach Twist variations and alternatives?
Similar exercises include the Alternating Side Oblique Reach Twist Pulse, Brettzel, Brettzel with Head Turn and Dumbbell Kneeling Down Up Raise Twist.
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