Muscles involved: Hamstrings, gluteal group, erector spinae group, transversus abdominis.

Benefits: Increased lower back and gluteal strength.

Functional anatomy: This is a variation on traditional barbell exercises. The pelvic stability of the athlete is strongly challenged as the exercsie is performed on only one leg. As you lean forwards, the main aim is to maintain the neutral position of the lumbar spine, which is achieved by simultaneous contraction of the transversus abdominis (the deep abdominal muscle across the lower stomach area) and the erector spinae group (the long muscle group running up each side of the spine). In addition, the gluteus maximus (in the buttocks) and the hamstrings contract eccentrically, preventing the trunk from collapsing forwards. In order to maintain a level pelvis while standing on one leg, the gluteus medius is also very active, and this may be the muscle you feel is working hardest. To return the trunk to the upright position, the gluteus maximus and hamstrings contract concentrically.

Who should do it: Anyone who requires advanced core strength, specifically in the standing or running posture, eg tennis players, rugby players and runners.

Start position

• Grasp a medicine ball or light dumbbell close to your body and stand on one leg;
• Soften the knee of the standing leg;
• Engage your abdominals to set your posture in the neutral position – ie brace yourself as if you are about to be punched in the stomach.

Lowering movement

• Slowly lean forwards, retaining your neutral lumbar position and keeping your pelvis level;
• Stop if you feel a strong stretch in the hamstrings or when your upper body makes an angle of about 90 degrees to your legs.

Return movement

• Smoothly and in controlled manner, return to the upright position;
• Squeeze in your gluteals to ensure you return to the perfect upright posture, with your spine in neutral position.

Training tips

Use only light weights for this exercise, as it is very challenging for the low back musculature. Athletes with low back problems may wish to avoid this exercise. Performing the exercise in front of a mirror helps perfect the movement.

Warning The author and PP take no responsibility for injuries caused by attempting this exercise. PP recommends that you always learn new exercises under the guidance of a professional.

Raphael Brandon

Illustrations by Viv Mullett