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Running Man

IntermediateStrengthTier T3

You stand on your right leg with your right heel flat and your left foot just off the floor, reaching your right arm overhead. You bend your right knee into a squat while lowering your arm behind you. Then you rise back up.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • No equipment is needed. Alternate arms while squatting on one leg, then repeat the whole exercise on the other leg.
  • Focus on balance and steady knee control rather than speed, and stop and start again if you become uncoordinated; keep the trunk from swaying side to side and the hips level throughout.
  1. A man standing on his right leg, right arm reaching straight up overhead, left foot held just off the floor and left arm relaxed at his side.

    Step 1 of 4

    Stand on your right leg with your right heel flat on the floor and your left foot held just off the floor, and reach your right arm straight up overhead.

  2. The same man squatting on his right leg with his right heel still on the floor, right arm reaching back behind him and left arm relaxed at his side, left foot off the floor.

    Step 2 of 4

    Keeping your right heel down, bend your right knee into a squat while lowering your right arm behind you.

  3. The same man standing tall again on his right leg, left arm now reaching straight up overhead, right arm relaxed at his side, left foot still off the floor.

    Step 3 of 4

    Rise back to standing on your right leg, raising your left arm straight overhead.

  4. A man standing on his right leg, right arm reaching straight up overhead, left foot held just off the floor and left arm relaxed at his side.

    Step 4 of 4

    Stand on your right leg with your right heel flat on the floor and your left foot held just off the floor, and reach your right arm straight up overhead.

Breathing

  • Breathe normally.

Safety Information

Never let the angle at the knee be less than 90 degrees (do not squat too deeply); keep a shallow-to-moderate squat. Keep the stance heel flat on the floor and the stance knee tracking directly over the foot; avoid raising the heel of the balancing foot off the ground, the knee moving sideways past the toes or the hips drop. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.