Lying Single Bent Leg Opposite Reach
Lying Single Bent Leg Opposite Reach Exercise Description
The Lying Single Bent Leg Opposite Reach is a supine, body‑weight drill that builds hip stability and trunk control. With one knee bent and the opposite arm reaching across the body, you maintain a neutral spine and level pelvis while the upper body moves. The gluteus maximus and posterolateral hip stabilizers (gluteus medius/minimus) on the bent‑leg side work to keep the femur aligned and the pelvis steady. The deep abdominal wall and obliques brace to resist trunk rotation and lumbar extension, keeping the ribcage stacked over the pelvis. This teaches coordinated lumbopelvic control—knee tracking over the mid‑foot, foot pressure balanced, and hips square—before progressing to higher‑load single‑leg patterns. It’s precise, low impact, and emphasizes quality movement over range.
- Muscle Groups: Abs, Glutes, Hips, Obliques, Waist
- Target Muscles: External Obliques, Gluteus Medius
- Assisting Muscles: Gluteus Maximus, Gluteus Minimus, Internal Obliques, Transversus Abdominis
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Core, Hips, Legs, Upper Legs
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Side Abs, Upper Glutes
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Lying Single Bent Leg Opposite Reach Exercise
‘- Lie on your back. Bend the right knee, foot flat hip‑width. Extend the left leg long and relaxed.
– Find neutral: light abdominal brace, pelvis level, natural lumbar curve, ribs down.
– Set the right foot tripod (big toe, little toe, heel) and align the right knee over the mid‑foot.
– Gently draw shoulder blades down and back; keep the neck long and jaw relaxed.
– Inhale. On an easy exhale, raise and reach the left arm toward the ceiling, then slightly across toward the right knee.
– Reach from the shoulder blade, not the low back; keep the sternum soft and the ribcage stacked over the pelvis.
– Keep both hip points level; avoid letting the pelvis tilt or rotate as the arm moves.
– Maintain right knee alignment; don’t let it cave inward or the foot roll to the inside or outside edge.
– Create light opposition by pressing the right heel into the floor as you reach, feeling the right glute engage without lifting the pelvis.
– Lower the arm with control, trunk quiet. Switch sides by bending the left knee and reaching with the right arm.
Lying Single Bent Leg Opposite Reach Tips
‘- Keep a light abdominal brace with pelvis level, natural lumbar curve, and ribs down.
– Set a solid tripod on the bent-leg foot (big toe, little toe, heel) with the knee aligned over the mid-foot.
– Maintain right knee alignment; don’t let it cave inward or the foot roll to the inside or outside edge.
– Gently draw the shoulder blades down and back, keeping the neck long and jaw relaxed.
– Reach the arm from the shoulder blade, not the low back, keeping the sternum soft and ribcage stacked over the pelvis.
– Keep both hip points level; avoid letting the pelvis tilt or rotate as the arm moves.
– Create light opposition by pressing the bent-leg heel into the floor to feel the glute engage without lifting the pelvis.
– Raise and reach the arm on an easy exhale, then lower it with control while keeping the trunk quiet.
– When switching sides, bend the opposite knee and reach with the opposite arm while maintaining the same neutral spine and pelvic alignment.
Lying Single Bent Leg Opposite Reach Beginner Introduction
The Lying Single Bent Leg Opposite Reach is a floor-based bodyweight movement that highlights steady hips and a supported midsection. Performed on the back, it uses a bent leg on one side and an arm reach from the opposite side to create gentle tension through the body. As the arm moves, the goal of the exercise centers on keeping the low back, ribs, and pelvis organized, so the motion comes mainly from the shoulder rather than the spine.
This pattern particularly challenges the glutes and outer hip on the bent-leg side, helping that leg stay aligned while the foot remains grounded. At the same time, the abs and side abs work together to limit twisting or arching through the trunk. The result is a calm, controlled feel through the center of the body while the limb movement introduces just enough challenge. Because the emphasis is on precision and smooth control rather than large motions, this drill often serves as a useful bridge before more demanding single‑leg exercises.