Balance Strength Flow
0| Health Benefit | Description |
|---|---|
| Improved Balance | Strengthens stabilizing muscles in the legs and core, improving overall coordination and posture. |
| Hamstring Strength | Targets the hamstrings effectively, enhancing strength and flexibility for better athletic performance. |
| Glute Activation | Engages glutes through controlled motion, helping tone and build lower-body power. |
Workout Instruction Chart
| Exercise | Sets | Reps | Rest Between Sets | Focus |
|---|---|---|---|---|
| Single-Leg Romanian Deadlift (Bodyweight) | 3 | 10 per leg | 45 seconds | Hamstrings & Glutes |
| Balance Hold (After Each Set) | 3 | 20 sec hold | 30 seconds | Core & Stability |
| Stretch: Standing Hamstring Reach | 2 | 30 sec hold | — | Flexibility & Recovery |
Guided Instructions
Warm-Up
Begin with a dynamic warm-up to prepare your legs and core. Include leg swings, walking lunges, and gentle toe touches to wake up your hamstrings and glutes. The goal is to activate your muscles before balance and strength work.
How to Perform
Stand tall with your feet hip-width apart. Shift your weight onto one leg while keeping a slight bend in the knee. Hinge forward at your hips, lowering your torso while the opposite leg extends straight behind you. Keep your back flat and your core engaged. Lower until your chest is nearly parallel to the ground, then return to standing with control, squeezing your glutes at the top.
Breathing Technique
Inhale as you lower your torso, maintaining a slow and steady pace. Exhale as you drive through the standing leg to return upright. Breathing rhythmically helps maintain balance and strengthens core engagement throughout the movement.
Trainer’s Tip
Focus your gaze on a point in front of you to help maintain balance. Perform each repetition slowly—this isn’t about speed but control and muscle engagement. For an extra challenge, extend your arms forward or hold light dumbbells once you’ve mastered form.
Cool Down
After completing your sets, gently stretch your hamstrings and glutes. Hold each stretch for 20–30 seconds to release tension and promote flexibility.