How to perform it
- Stand with your feet wider than shoulder-width apart and your arms extended to the sides or in a comfortable position for the movement.
- Keep your spine upright, abs engaged, and gaze forward.
- Shift your body weight to one side with a slight bend in the knee of the supporting leg.
- At the same time, bring your hand toward the outside of the thigh on the same side.
- Return to the center with control and repeat to the opposite side, continuously alternating sides.
- Keep your torso stable and avoid allowing your knees to collapse inward.
- Change sides at a controlled rhythm without losing posture.
- Exhale during the touch and maintain rhythmic breathing throughout the exercise.
What you should feel
Work in the quadriceps, glutes, adductors, and core, with demands on coordination and lateral control. Functional effort through the legs and torso, without pain in the knees, hips, or lower back.
Groups mentioned in the description
Exercise questions
Stand with your feet wider than shoulder-width apart and your arms extended to the sides or in a comfortable position for the movement. Keep your spine upright, abs engaged, and gaze forward. Shift your body weight to one side with a slight bend in the knee of the supporting leg. At the same time, bring your hand toward the outside of the thigh on the same side. Return to the center with control and repeat to the opposite side, continuously alternating sides. Keep your torso stable and avoid allowing your knees to collapse inward. Change sides at a controlled rhythm without losing posture. Exhale during the touch and maintain rhythmic breathing throughout the exercise.
Alternating reaching movement that combines mobility with work for the core, quadriceps, glutes, and adductors while maintaining torso control.
Work in the quadriceps, glutes, adductors, and core, with demands on coordination and lateral control. Functional effort through the legs and torso, without pain in the knees, hips, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.