Single Leg Transverse Bend
The Single Leg Transverse Bend enhances balance and core stability while engaging the posterior chain.
- Stand on one leg with a slight bend in the knee.
- Extend the opposite leg behind you while hinging at the hips.
- Lower your torso towards the ground while keeping your back straight.
- Return to the starting position by engaging your glutes and hamstrings.
How to perform the Single Leg Transverse Bend
- Set up. Set up in a stable, balanced starting position appropriate for the Single Leg Transverse Bend using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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