Arabesque

oec:arabesque

A single-leg hip-hinge balance exercise inspired by dance, strengthening the posterior chain and hip stabilizers.

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Also called: Arabesque Lift, Single-Leg Arabesque

How to do it

Stand tall on one leg with a soft bend in the supporting knee and your core braced.
Extend your arms out to the sides or forward for balance, resting a hand lightly on a wall or barre if needed for support.

Hinge forward at the hips while simultaneously lifting the non-supporting leg straight behind you.
Continue descending until your torso and back leg form a roughly horizontal line parallel to the floor.
Keep your hips square to the ground without rotating the pelvis open toward the lifted leg.
Engage the glute and hamstring of the standing leg to pull your torso upright, returning to the start position.

Inhale as you hinge forward and extend the rear leg; exhale as you contract the glutes to return upright.

Rotating the pelvis open toward the lifted leg.: Keep both anterior superior iliac spines pointing toward the floor throughout the movement.
Rounding the lumbar spine instead of hinging from the hip.: Brace your core and keep your chest proud, moving the torso and back leg as one rigid lever.
Hyperextending the standing knee.: Keep a subtle, unlocked bend in the standing knee to recruit the hamstrings and protect the joint.

Perform near a stable surface such as a wall or chair if balance is compromised.

This record: CC-BY-SA-4.0.