Single-Leg Flex and Extend

The single-leg flex and extend builds strength throughout the core and lower back. The exercise also strengthens the glutes, hamstrings, and shoulders while improving hip mobility.


  1. 645_A
    Start in a pushup position with your hands shoulder-width apart. Your body should form a straight line from your shoulders to your feet.
  2. Single-Leg Flex and Extend
    Lift one foot off the ground, round your back, and bring that knee toward your nose. Pause for a second.
  3. 645_C
    Reverse the motion by extending the leg straight back without placing the foot on the floor. Drop your hips and pull your chest upwards. Then return to the starting position.

Trainer’s Tips

  • Do not hike or let your hips drop while in the starting position.
  • As your rock backwards, squeeze your glutes to help stabilize your torso.