Side Kneeling Squeeze
Instructions
Setup
Start by assuming a side-kneeling position on your mat.
Extend one leg straight out to the side while keeping the other knee on the floor to support your weight.
Extend the arm corresponding to the outstretched leg over your head.
Plant your opposite hand firmly on the ground beneath your shoulder.
Movement
Engage your core to stabilize your body.
Simultaneously lift the outstretched leg and bring the overhead arm down toward your hip.
Focus on squeezing the oblique muscles on the side of your working leg as the elbow and knee travel toward each other.
Return to the starting position with control.
Tips for Success
Keep your movements slow and deliberate to increase time under tension.
Ensure your hips remain stacked and facing forward; avoid rotating your torso toward the floor.
Maintain a straight alignment with your extended leg and arm throughout the movement.