One-leg hold

Muscles

• Flexor digitorum brevis
• Flexor digitorum longus
• Flexor hallucis longus
• Flexor hallucis brevis
• Iliacus
• Rectus femoris
• Psoas major

Technique

1. Stand upright on one leg.
2. Lift the other leg and grab the big toe with the same side hand keeping it in front of you ( Standing front leg toe hold )
3. Pull your chest toward the elevated knee ( Standing front leg pull )
4. Open the leg to the side ( Standing side leg toe hold )
5. Return with the leg to the front and release the hand, keeping the leg straight in the air ( Front scale )
6. Hold these positions before switching to the other side

Form tips

1. Maintain a tall spine and square hips.

Similar Exercises

• Hip airplane
• Half moon pose
• Deep archer squat
• Low side-to-side squat
• Assisted hip airplane

Equipment

• Ground (standing)