Improve Balance and Hip Range – Single Leg Hip Rotations

Single leg hip rotations will help improve balance and hip range as well as work your glutes, abductors, anti-rotators, and core. This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance board. This exercise is primarily for the glutes, abductors, and anti-rotators but will also strengthen the entire core musculature.

Featuring Nedra Quintana – Personal Trainer

Steps

1. Start with StrongBoard Balance in a lateral position and place your right foot across the center of the StrongBoard platform, covering the logo.

2. Step up onto the platform, raising your left knee so that your thigh is parallel with the floor.

3. Holding this position, open your leg (external rotation) from the hip into a circular motion – Up/Out/Down.

4. Repeat for the desired number of repetitions or duration. Switch legs and repeat.

Tips

Keep abs braced during the entire movement. Keep thigh parallel when externally rotating. The rotation allows you to hit all three planes. For more of a challenge, you can add weight. You can also slow tempo of rotations.

Improve Balance and Hip Range - Single Leg Hip Rotations

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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The Best Full Body Workout | StrongBoard Balance Board

This full body workout is great for the core because you are on an unstable surface. Keeping a slight bend in your knees will help activate lower body muscle groups, so the deeper you choose to squat, the more challenging the exercise will be because you will recruit more muscles. You will also increase reaction time due to reactivity of the springs. As you twist your torso to each side, you will get more activation in the obliques, abs, and lower back muscles. Once you extend that weight out, you will initiate shoulder muscles, your (anterior deltoid), forearms, lower back, and entire scapula-thoracic region.

1. Step onto StrongBoard Balance, holding a weight plate in both hands,  with your feet resting against the platform handles.

2. Keep your chest up and shoulders in your back pockets.

3. Keeping a slight bend in your knees and hold the plate close to your sternum.

4. Stabilize the hips, brace your abs, and rotate to one side using your torso. Once you have rotated to the left or right, extend the plate out.

5. Pull the plate back in, then rotate back to your starting position.

6. Repeat steps 3-5 on the opposite side.

7. Repeat for desired amount of repetitions.

Tips: Be sure to keep abs engaged and tighten obliques as you are twisting. For more of a challenge, follow the plate with your eyes as you turn. You can also use a heavier plate, dumbbell, or medicine ball.

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

Order now!

Improve Balance & Tone Legs | Single Leg Curtsy Video

Improve balance with single leg curtsies on StrongBoard Balance Board are great for toning legs and strengthening the core. Give them a try, and let us know how you like it!

1. Start by placing your right leg on the center of the platform and step up, leaving your left leg suspended between the board and the floor.

2. Looking straight ahead, perform a single leg squat with your right leg, simultaneously dropping your left leg down and to your right, suspending it behind your right leg. Be sure to keep left leg extended and drive with your heel.

3. Keep your chest up and abs engaged as you raise back up into starting position.

4. Continue lifting left leg until your left thigh is perpendicular to the floor.

5. Repeat for desired amount of repetitions then repeat with the opposite leg.

Tips: Single leg exercises on StrongBoard Balance are considered novice to expert. Try single leg static poses and single leg squats before attempting to perform this exercise. For more of a challenge, drop as low as you can when doing the squat. You can also hold a pair of dumbbells to add more difficulty.

 

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

Order now!

Increase Core Strength While Working Arms & Back | Swimmers Video

Increase core strength while also working back & arms with Swimmers on StrongBoard Balance Board! It’s a great exercise for the entire body, and will definitely make you sweat! Check out StrongBoard Balance founder Mike Curry, and give it a try for a good burn!

1. Start on all fours, hovering over StrongBoard Balance. Lower your abdomen onto the platform, between the sternum and your waistline. 

2. Keep head in line with your spine and your abs engaged as you extend your arms out and move them in a breast stroke style movement.

3. Continue this motion for desired amount of repetitions with the option to alternate legs lifts with each stroke. 

Tips: For more of a challenge, when lifting feet off floor, hold for extended amounts of time and try to turn your soles into one another. Also, as you extend your arms out in front of you, slightly lift the chest to help strengthen your lower back. 

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

Order now!

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