Standing Forward and Backward Leg Swings (with 5s Hold)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Standing Forward and Backward Leg Swings (with 5s Hold)
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i Instructions
- 1. Starting position: Stand tall balancing on one leg. Soften the supporting knee, brace your core stabilizers, and fix your gaze forward for balance.
- 2. Execution: Elevate your leg to maximal active hip flexion or extension and hold the isometric contraction for 5 seconds with an upright torso.
- 3. Breathing and safety: Keep your pelvis and lower back quiet; do not arch your lumbar spine on the backswing. The swing should originate entirely from the hip joint.
Physiological Impact
Caloric Benchmarking
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