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
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- 2
Place a light dumbbell behind the knee of one leg, squeezing it firmly with your hamstring and calf to secure it in place.
- 3
Keeping your core engaged and hips stable, slowly draw the weighted knee towards your chest, flexing your hip and spine slightly.
- 4
With control, extend the leg straight back behind you, squeezing your glute at the top of the movement, without letting the dumbbell drop.
- 5
Continue to alternate between flexing the knee towards your chest and extending the leg straight back for the desired number of repetitions, then switch legs.
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.
