Single leg hip hinge

Level: 1 2


Basic movements:

Plank, Hinge

Starting position:

Standing facing the anchor point

Strap length:

Fully shortened

Functional classification:



Stand with your feet hip-width apart. Grip the handles at waist level. Extend the arms in front of the body and raise the right leg off the floor. Bring the torso forward and lift the right leg straight behind you. Keep the arms straight and head facing downwards. Ensure the torso remains flat, parallel to the floor. Hold the position. Repeat the exercise on the other side. Keep a straight plank. Maintain the tension on the suspension trainer.

Recommended load:


Benefits of exercise

A level 1 swallow on FISIO functional hinges.

This exercise strengthens the muscles of the entire body. The calves, thighs, core, and back muscles are involved. Balance and coordination are developing. Support on one leg improves stability in the ankle and knee joints. Not everyone succeeds in performing an ordinary swallow, someone does not have the patience to catch the balance and keep the spine in one straight line, someone does not have the strength and flexibility of muscles to fix the correct position of the swallow for at least a few seconds. The option of performing the swallow with the help of loops will allow you to keep the correct position without reducing the effectiveness of the static load. You will be able to focus on technique and breathing, stretch your spine and work out the stabilizer muscles well. 

Regular exercise will help to develop balance, strengthen the back muscles, improve posture and flexibility of the back of the hips, tighten the abdominal muscles.