Frames from Coach Cole's demo in the Corebound videos.
Setup
Stand tall on one leg with that knee slightly bent. Stand near a wall or chair if you want a hand for balance.
Step by step
- Stand on one leg, soft knee.
- Hinge forward as the back leg reaches long.
- Hips stay square to the floor.
Cole's tip
Pretend there’s a glass of water on your lower back. Keep your hips square so it doesn’t spill.
Common mistakes
- Rounding the back.
- Hips opening to the side.
- Locking the standing knee.
Make it easier or harder
Easier option
Back toe stays on the floor; hand on a wall.
Harder option
Hold a dumbbell in the opposite hand.
Safety
- Stay within arm’s reach of a wall or sturdy chair.
- Keep the back toe on the floor until your balance is steady.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
