Weighted Single-leg Flex and Extend
Muscle Groups: Abs
Weighted Single-leg Flex and Extend focuses on Abs, with Obliques, Glutes, Triceps, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Single-leg Flex and Extend with proper form and technique.
- 1
Start standing on one leg, holding a dumbbell in the opposite hand with your arm straight down.
- 2
Bend your standing knee slightly, hinge forward at the hips while extending the opposite leg straight back behind you.
- 3
Raise the extended leg and bent arm up simultaneously until your body is in a straight line from your head to your heel.
- 4
Lower back to the starting position, maintaining control throughout the movement.
Tips for Success
These tips will help you perform Weighted Single-leg Flex and Extend safely and effectively while maintaining proper form.
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Keep your core engaged to maintain balance and stability while performing the exercise.
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Avoid arching your back; keep your spine straight to prevent strain.
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Use a lightweight dumbbell until you're comfortable with the movement and can maintain proper form.
Secondary Muscles
While Weighted Single-leg Flex and Extend primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Obliques, Glutes, Triceps, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Single-leg Flex and Extend, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Single-leg Flex and Extend, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
