Single-leg touchdowns with weight are a great exercise for improving balance, stability, and strength in the lower body. Here’s a step-by-step guide on how to perform single-leg touchdowns with weight:
Video Instructions on How to Do Single-Leg Touchdowns
Equipment Needed:
- Dumbbell or kettlebell (choose a weight that challenges you but allows for proper form)
- Exercise mat (optional)
Instructions:
- Starting Position:
- Stand with your feet hip-width apart.
- Hold a dumbbell or kettlebell in your right hand, letting it hang at arm’s length by your side.
- Single-Leg Stance:
- Shift your weight onto your left leg.
- Lift your right foot off the ground, bringing your knee toward your chest.
- Hinge at the Hips:
- Begin to hinge at your hips, pushing your buttocks back while maintaining a straight back.
- Keep your chest lifted and your core engaged for balance.
- Reach Down:
- Lower the weight towards the ground, reaching towards the outside of your left foot.
- Extend your right leg straight behind you, keeping it in line with your torso.
- The goal is to touch the weight to the ground, but only go as far as your flexibility allows while maintaining good form.
- Return to Starting Position:
- Engage your left glutes and hamstrings to stand back up, bringing the right knee back up to the chest.
- Keep your core tight throughout the movement to help with balance.
- Complete the Repetitions:
- Perform the desired number of repetitions on one leg before switching to the other.
- Aim for 8-12 repetitions per leg for a good starting point.
- Breathing:
- Inhale as you lower the weight and reach down.
- Exhale as you return to the starting position.
Tips:
- Focus on a spot in front of you to help with balance.
- Keep your back straight and chest lifted throughout the movement.
- Engage your core to stabilize your spine.
- Start with a light weight to master the movement before progressing to heavier weights.
Safety Precautions:
- If you have any existing injuries or conditions, consult with a healthcare professional or fitness expert before attempting this exercise.
- Perform the exercise on a flat and non-slip surface.
- Start with a weight that challenges you but allows you to maintain proper form.
As with any exercise, it’s crucial to prioritize good form over heavy weights. If you experience pain or discomfort, stop the exercise and consult with a fitness professional or healthcare provider.
