Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Standing Single-Leg Cable Torso Rotation

IntermediateStrengthTier T3

You stand sideways to the cable with your feet together, holding the handle at your midline below chest height. You lift your inside leg off the floor and shift your weight onto the outside leg. You then rotate your torso away from the cable anchor.

Targets: Spine Chain (Full Spine)

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 the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand sideways to the cable with the feet together; hold the handle close to the body at the midline slightly below chest height.
  • Brace the torso vertical, shoulders down and back, then lift the inside leg to balance on the outside leg.
  1. She stands tall with her right side toward the cable column, feet together, both hands holding the handle close at her midline just below chest height, her elbows bent, torso vertical and shoulders down and back.

    Step 1 of 5

    Stand sideways to the cable, feet together, holding the handle at your midline below chest height.

  2. Her right (inside) foot is lifted clear of the floor with the knee softly flexed in front of her, her weight now fully on the left (outside) leg, her torso still vertical with no lean toward or away from the cable.

    Step 2 of 5

    Slowly lift your inside leg off the floor, shifting your weight onto the outside leg.

  3. Her torso is turned away from the cable column so her chest now faces over her outside shoulder, her hands still at the midline and elbows bent, her lifted right leg and her left foot, knee and hips all unmoved.

    Step 3 of 5

    Exhale and slowly rotate your torso away from the cable anchor, hands at the midline.

  4. Her torso is squaring back toward the sideways facing, the chest rotating home under control, the inside leg still lifted and the balance still on the left leg, the handle easing back to the midline start.

    Step 4 of 5

    Return to your starting position under control, then turn to repeat the other way.

  5. She stands tall with her right side toward the cable column, feet together, both hands holding the handle close at her midline just below chest height, her elbows bent, torso vertical and shoulders down and back.

    Step 5 of 5

    Stand sideways to the cable, feet together, holding the handle at your midline below chest height.

Breathing

  • Exhale and slowly rotate your torso away from the cable anchor.

Safety Information

Lift the inside leg and balance on the outside leg without leaning; rotate the torso away from the anchor with the upper arms at the sides, elbows bent and hands at the midline; keep the foot, knee and hips as still as possible. Cautions: hold the end briefly, avoid twisting or moving the foot or knee, do not lean the torso in the direction of the movement, and keep the core engaged to protect the spine. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

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