Standing Single-Leg Back Extension Pulse

Setup

• Stand tall on a yoga mat with your feet hip-width apart. Shift your weight onto the supporting leg, keeping a slight, soft bend in the knee.

Hinge Movement

• Hinge at your hips to tilt your torso forward while simultaneously lifting your free leg straight back behind you.

• Keep your spine neutral and engage your core throughout the movement.

• Extend both arms forward alongside your ears to create a long line from your fingertips to your heel.

The Pulse

• Maintain the hinge position with your core tight.

• Gently lift and lower your back leg in a small, controlled pulse motion, focusing on contracting the glute of the extended leg.

• Keep your hips square to the floor rather than rotating them open.

• Perform the desired number of pulses before switching to the other leg.