Weighted Single-leg Lowering Drill
Muscle Groups: Abs, Hips
Weighted Single-leg Lowering Drill focuses on Abs, Hips, with Quads working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Single-leg Lowering Drill with proper form and technique.
- 1
Lie on your back with your lower back pressed into the floor, holding a dumbbell or kettlebell with both hands over your chest.
- 2
Extend one leg straight up towards the ceiling, keeping the other leg bent with your foot flat on the floor.
- 3
Slowly lower the extended leg towards the floor, keeping it straight and your core engaged.
- 4
At the same time, slowly lower the weight overhead towards the floor, keeping your arms straight.
- 5
Stop just before your heel touches the floor and before the weight touches the floor, maintaining tension in your core.
- 6
Engage your core and slowly raise your leg back to the starting position, simultaneously bringing the weight back over your chest.
Secondary Muscles
While Weighted Single-leg Lowering Drill primarily targets Abs, Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Quads . 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 Lowering Drill, 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 Lowering Drill, 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.
