How To Do One Leg in One Leg out Stretch Properly

The one leg in one leg out stretch is an exercise that teaches you to move from the center of your body. It targets the lower abs. It requires minimal equipment and is relatively easy to do. You can do it at your home conveniently because it does not require any technical skills. You can perform it with minimal supervision.

It is also known as the single-leg stretch

Targeted muscles: Abdominals

Requirements: Mat (optional)

Difficulty level: Beginner

Steps:

  • Begin the workout on your back with your knees bent. Make sure your shins are parallel to the floor.
  • Pull in your abs as you exhale, then curl your head and shoulders up towards the tip of your shoulder blades.
  • Extend your right leg at a 45-degree angle, ensuring that your left knee remains bent. Ensure your upper body curvature remains as it is throughout the exercise.
  • Stretch your left arm to grasp your left ankle and move your right hand to your left knee.
  • Hold that position for a few seconds, then switch to the other leg.
  • Repeat the rep 5-10 times.

MUSCLES WORKED BY ONE LEG IN ONE LEG OUT STRETCHES

The one leg in one leg outstretches are a relaxation exercise that targets the abs and the obliques. It also targets the core, quads, glutes, and hips. You can use the exercise as a warm-down activity to relax your hip and core muscles.

BENEFITS OF THE ONE LEG IN ONE LEG OUT STRETCH

IT STRENGTHENS THE ABDOMINAL MUSCLES

The one leg in one leg outstretches strengthen your abdominal muscles. When performing the stretch, you will work your abs. The pulling of the knees will stretch your abs and will strengthen them.

IT STABILIZES YOUR SPINE

The one leg in one leg outstretch is suitable for your spine’s stability. As you perform the exercise, you will lie on the ground on your back and raise your head slightly. The exercise requires you to maintain that posture and the body’s curvature. Maintaining that posture will stabilize your spine.

IT IMPROVES YOUR ENDURANCE

The one leg in one leg outexercise is good for your endurance. The exercise demands a lot of patience because it is slow and can drain a lot of energy from your body as you try to maintain proper back curvature. This will teach your body to endure the physical demands of the workout.

IT IMPROVES COORDINATION

The one leg in one leg out exercise is a good workout for coordination and stability. As you perform it, your back will be your only support. Both legs will be in the air. This teaches you to balance and coordinate your body movement.

ALTERNATIVES TO ONE LEG IN ONE LEG OUT STRETCH

SINGLE LEG SIDE CRUNCH

The single-leg side crunch is an exercise that works the abs and obliques. Also, it targets the legs, the core, and back to a lesser degree. It is easy to perform and does not require any special equipment.

Steps:

  • Stand and spread your legs about your shoulder-width apart. Ensure your hands are by your side.
  • Lift your right leg into the air, shifting your weight to the left leg. Raise your right arm a few inches off the floor to aid your balance.
  • Crunch by bending your right knee towards your elbow.
  • Extend your right arm and right leg till they are fully stretched.
  • Repeat the rep 2-3 times.
  • Switch legs and repeat the same process 2-3 times.

PISTOL CRUNCH

The pistol crunch is another exercise that can substitute the one leg in one leg out exercise. It targets the abs and the lower back. Also, it works the core, the hip flexors, quads, and the glutes. It is also an easy exercise to perform and requires no special equipment.

Steps:

  • Sit with your hands outside your hips and legs bent.
  • Extend your left leg, lift your right leg, and bring it back down.
  • Bring your left knee to your chest, extend the right leg, and repeat the lift.
  • Finish the rep, then repeat the same thing with your opposite leg.
  • Repeat the rep 2-3 times.

MISTAKES TO AVOID WHEN PERFORMING THE ONE LEG IN ONE LEG OUT STRETCH

BICYCLING THE LEGS

Some people perform the one leg in one leg outexercise incorrectly by bicycling their legs. The correct form of performing the stretch is by keeping your feet moving in a straight line. Limit your feet from going up and down (bicycle motion).

TORSO MOVEMENT

A common mistake witnessed in the one leg in one leg outstretch is the involuntary movement of the torso. When performing the stretch, your torso should be stable and static. Your legs and arms should be the only moving body parts. Watch your torso movement if you want to perform the stretch correctly.

POTENTIAL RISKS

STRAIN IN THE SHOULDERS

The one leg in one leg outstretch can cause tension in your upper body. The tension can cause discomfort and might scare you from performing the exercise. Take a break from the stretch if you feel the tension in your neck, lower back, or shoulders.

NECK INJURIES

Since the exercise requires you to maintain a curvature in which your head will be off the ground, it can result in neck injuries.

The problem is not common, though. You can avoid it by not overdoing the stretch. Also, if you start feeling pain in the neck, it is best to seek medical attention immediately.

CONCLUSION

The one leg in one leg out exercise is good for those seeking to relax their back, core, and abs. It is an essential warm-down exercise for sports personalities as it can help you relax your muscles after intense activity.

It is easy to perform and requires no special equipment. Anyone can do it without struggling, making it an ideal workout. Also, it is a safe exercise, with your possibility of getting an injury at a minimum

If you are uncomfortable with the exercise, alternatives, such as the pistol crunch and the single-leg side crunch, can give you the same result.

Most fitness trainers recommend the exercise, because it is easy to perform and requires no supervision. Consider this exercise if your aim to achieve your fitness goals.