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12 Days of Amazing Moves! Day 9: Single Leg Push and Pull

Hey everyone! So today’s move is a slight variation to the Hamstring Push and Pull move I posted for Day 4. This move isolates one of your legs and is a bit more challenging since you’re only using one leg to stabilize the ball. Try it out!

Single Leg Push and Pull

Materials Needed: Stability Ball

Muscles Targeted: Hamstrings, glutes, core (abdominals)

Single Leg Push and Pull Step 1

Begin on the floor with one leg up on the ball right underneath your ankle. Your other leg should be bent right next to you. Lift your torso up, bringing your hips off the floor.

Single Leg Push and Pull Step 2

Pull the ball in towards your body with your foot. Continue to keep your hips off the floor. Hold for a few seconds, then push the ball back out with your foot to starting position.

Doing this move with one foot is a lot harder because it takes a ton of core strength to keep the ball from moving too much. Let me know how it goes for you!

Be Renewed!

Posted in: Core, Featured, Lower Body, Workouts

About the Author:

Renisha James is a Personal Trainer with an unquenched passion to help those around her to be fit and healthy.

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