SHIFT Fit
Supported single leg hinge reach
Supported single leg hinge reach: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand on one leg beside counter.
- Hinge slightly while free leg reaches backwards. Keep pelvis square and support hand in place.
- 1 set × 5 reps per side. Use a smooth, controlled pace. Complete both sides/directions in each set; allow 20–30s to change sides if needed. Finish with at least 2 comfortable repetitions in reserve. Keep pelvis square and support hand in place.
Equipment
- fixed counter
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 1 set × 5 reps per side. | fixed counter |
| intermediate | 2 sets × 5 reps per side; 45s rest between sets. | fixed counter |
| intermediate | 2 sets × 8 reps per side; 60s rest between sets. | fixed counter |
| intermediate | 1 set × 8 reps per side. | fixed counter |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Rotating the pelvis open; reaching too far; losing the supporting-hand contact. Exercise check: Keep pelvis square and support hand in place.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.