Half pigeon with single arm press

Purpose:
This exercise combines hip mobility with upper body strength, focusing on increasing flexibility through the glutes and hip flexors while challenging core stability and strength in the pressing arm.
Starting Position:
Set up a barbell in a landmine. Begin in a half-pigeon pose, with one leg bent in front of you and the other extended straight behind. Ensure your front knee is comfortably positioned outward to create a stretch in the glute and hip of the bent leg. Hold the end of the barbell in the same side hand as the bent leg, positioning it at shoulder height with your elbow close to your side.
Movement: Engage your core to stabilize your torso. Inhale and twist your shoulders down toward the ground over your bent knee, feeling a deep stretch in your glutes. Exhale as you rotate up, pressing the barbell across your chest and overhead with a smooth, controlled motion, extending your arm fully without losing balance in the hips. Feel the rotation through your core and contraction through your chest and shoulders. Inhale as you pull your shoulders back down to hip level.
Breathing:
Exhale on the press to engage your core, chest, and shoulder, and inhale as you stretch deeper into the half pigeon pose. Keep the breath steady and supportive through the movement.
Tips:
Focus on maintaining a deep, consistent stretch in the glutes of the bent leg and hip flexors in the straight leg. Keep your core engaged to stabilize the movement.
Benefits:
This exercise enhances hip mobility and glute flexibility while strengthening the shoulders and core. By integrating lower-body flexibility with upper-body strength, it supports improved balance, posture, and overall functional mobility, making it highly effective for both athletic performance and everyday movement quality.