"Single leg work hurts my lower back."
I hear that all the time from new athletes. Most lower back pain can be attributed to two factors:
So why not bring up both of these common deficits with this one exercise? It's important if you have motor control or balance issues.
Test your hip and core stability with only one foot on the ground, and the raised knee and hip bent to 90-degrees. If you can't hold this position for 30 seconds without losing balance and having to touch down, start doing single leg movements like this one.
It'll help you get strong and coordinated in single leg stance, and train you to stabilize and brace properly through the lower body and core. This will greatly transfer to your big lifts and keep you healthy in the long run.
Remember, the goal is to tap into your CNS and gain stability in the single leg stance, so keep your rhythm and tempo of the movement on point. This exercise can make your heart rate sky-rocket. It'll smoke you without a ton of weight.
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