Back-To-Front Single-Leg Retire Extension

Starting Position

• Stand tall on a stable surface (such as a yoga mat) with your feet together.

• Engage your core muscles to maintain a straight, upright posture.

• Find a point of focus in front of you to help maintain balance.

Movement Pattern

• Knee Lift: Slowly lift one knee toward your chest into a passé (or retire) position, bringing your foot toward the side of your standing leg’s knee while keeping your hips level.

• Extension: With control, extend the lifted leg forward, straightening the knee while maintaining torso alignment.

• Return: Slowly bring the knee back toward the chest in the passé position before lowering the foot back to the starting standing position.

Key Tips

• Keep your standing leg slightly soft (micro-bend) to avoid locking the knee joint.

• Ensure your hips stay squared forward throughout the entire range of motion.

• Focus on slow, controlled movements rather than momentum to maximize stabilizer muscle activation.