Single Leg Foot Touch

The Single Leg Foot Touch is a great functional exercise that targets multiple muscle groups while improving balance and stability. It primarily focuses on strengthening the lower body, including the glutes, hamstrings, quadriceps, and calves. This exercise also engages the core muscles, promoting better posture and overall strength. To perform the Single Leg Foot Touch, stand on one leg, keeping a slight bend in the knee for stability. Lift the opposite leg off the ground, extending it slightly forward. Maintain an upright posture throughout the exercise, with your shoulders pulled back and your gaze forward. From this starting position, begin to slowly hinge at the hips, lowering your upper body towards the ground while simultaneously reaching your opposite hand towards your foot. With control, touch your foot lightly with your fingertips, then return to the starting position. Repeat for the desired number of repetitions before switching to the other leg. Remember to engage your core muscles and focus on maintaining proper form and balance throughout the exercise. Start with a lighter touch and gradually increase the range of motion as your balance and flexibility improve. For an added challenge, hold a dumbbell or kettlebell in the opposite hand of the working leg. Incorporating the Single Leg Foot Touch into your workout routine can help improve lower body strength, stability, and balance, making it an excellent choice for individuals of all fitness levels.

Instructions

• Start by standing straight with your feet hip-width apart.
• Shift your weight onto one leg while lifting the other leg off the ground.
• Bend your standing leg slightly as you lean forward from your hips.
• Reach your opposite hand down towards your foot on the same side, keeping your back flat and your core engaged.
• Tap your foot with your hand, or go as low as you can without compromising your form.
• Slowly return to the starting position by pushing through your standing leg.
• Repeat the movement for the desired number of repetitions, then switch to the other leg.

Tips & Tricks

• Maintain a slight bend in the knee of your standing leg to engage the muscles of your lower body.
• In order to enhance balance and stability, fix your gaze on a stationary object in front of you.
• Engage your core muscles to support your body and prevent excess strain on your back.
• Focus on the quality of movement rather than speed. Perform the exercise slowly and with control.
• Keep your hips squared and facing forward throughout the movement to target the intended muscles.
• Try performing the exercise barefoot to improve foot strength and proprioception.
• Control your breathing by inhaling through your nose and exhaling through your mouth during each repetition.
• Start with a lower range of motion and gradually increase it as your flexibility and balance improve.
• Challenge yourself by closing your eyes while performing the exercise to further enhance your balance skills.
• Incorporate single leg foot touches into your regular workout routine for better overall lower body stability.