Pendulum row on single leg

Purpose:
This exercise develops stability through a single leg while building strength and increasing mobility in the back, shoulders, and arms. Maintaining core engagement is crucial for a straight spine and overall stability.
Starting Position:
Stand on a single leg, firmly gripping the floor with your toes and heel. Hold a weight in the opposite hand, using your free hand for balance. Bend at the knee and waist to create a 90-degree angle at the hips.
Movement:
Inhale as you extend the weight forward as far as your reach allows, feeling the extension through your arms, shoulders, and back. Keep your leg activated to maintain steadiness. Exhale and sweep your arm like a pendulum, pulling your elbow up and around your waist like a belt. Feel the contraction through your arms, shoulders, and back.
Breathing:
Inhale as you extend the weight forward. Exhale fully as you sweep your arm back and pull your elbow around your waist. Maintain controlled breathing throughout the movement.
Tips:
Ensure your core remains engaged and connected to your lower body to maintain stability and a straight spine. Perform the exercise with slow, controlled movements to maximize muscle engagement and balance. Focus on feeling the extension and contraction through your upper body while keeping your lower body steady.
Benefits:
This exercise enhances single-leg stability, which is essential for balance and functional movement. It strengthens the back, shoulders, and arms while increasing their mobility. Engaging the core throughout the exercise promotes better posture and overall body coordination, making it a valuable addition to any fitness routine.