Exercise Guide


Rectus Abdominis, Obliques
Trapezius, Lower Back, Deltoids, Hamstrings, Glutes
rating: Ø 3.50 through 10 votes
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optional:Dumbbell, Kettlebell
Variations available (3)
Starting PositionExecution
Starting Position (Alternative)Execution (Alternative)

General And Specifics

  • this fitness exercise improves the flexibility of you hip
  • the hip flexor is demanded and your entire core strengthened
  • additionally, with correct execution, the stability of your spine will be improved, too
  • start slowly and get used to the course of motions

Starting Position

  • position the feet shoulder width apart
  • turn them a bit to the side, you want to turn
  • stretch out the arm up (opposite to the direction of the feet)
  • the other arms is hanging down
  • knees are slightly bent
  • back is upright and your sight pointed the upper hand

Correct Execution

  • tilt the upper body forward and turn it to the side of the feet
  • the hip is pushed back to the other side
  • try to touch the foot with the hanging arm, if you cannot, do not overdo, otherwise, the hip is strained too much
  • your sight always follows the upper hand
  • to prevent injuries, hold the back as straight as possible
  • the bent knees do not move
  • brace the glutes, stretch the hip and come back to the starting position
  • repeat several times on one side
  • switch sides, keep in mind a consistent ab workout

tips for the workout

  1. many stabilizing muscles are demanded, if you use additional weight
  2. bend your knees to make it easier
  3. impede it by holding a kettlebell or dumbbell in the upper hand (high windmill), this activates the shoulder musculature
Suggestions for this exercise?!

Related exercise lists:

Rectus Abdominis, Obliques, Core, Abs, Strength