VARIATIONS
Arabesque
Body forms a T with free leg extended straight back
This bodyweight movement targets the hamstrings and glutes while challenging single-leg balance and hip stability. It strengthens the posterior chain through a controlled hip hinge motion.
HOW TO DO IT
- Stand tall with your weight shifted entirely onto one leg.
- Keep your supporting knee slightly soft and your hips level.
- Hinge at the hips to lean your torso forward.
- Extend your free leg straight back until your body forms a T.
- Squeeze your glutes to return slowly to the starting position.
COMMON MISTAKES
- Rotating the hips open instead of keeping them square.
- Bending the knee of the standing leg too deeply.
- Rounding the lower back while leaning forward.
- Dropping the raised leg below hip level.
TIPS
- Drive through the heel of the standing leg to maintain stability.
- Imagine your head and raised heel pulling away from each other.
- Keep your pelvis square to the floor throughout the movement.
DETAILS
- Muscles
- HamstringsGlutes
- Equipment
- Bodyweight
- Type
- Balance
- Difficulty
- Intermediate
- Tracked as
- Duration
TECHNIQUE
- Base movement
- Single leg deadlift
- Legs
- One
- Legs straight or bent
- Straight legs
- Body position
- Standing
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated