Legs
Arabesque
A precise unilateral movement designed to build functional hamstring length and core stability without equipment.
How to perform.
Follow the sequence — setup is half the lift.
Stand tall with your feet Hip-width apart and your arms relaxed at your sides.
Shift your weight onto your right leg while maintaining a very slight, soft bend in the knee.
Slowly hinge forward at the hips while simultaneously lifting your left leg straight back behind you.
Continue lowering your torso until your back and lifted leg are roughly parallel to the floor, forming a horizontal line.
Keep your hips square to the ground and your core engaged to prevent your lower back from arching.
Pause for a second at the peak of the movement to find your balance.
Engage your standing glute and hamstring to pull your torso back to the vertical starting position.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rotating the hip of the lifted leg upward instead of keeping it level with the floor.
- Rounding the shoulders and upper back to reach for the floor rather than hinging.
- Locking the knee of the standing leg, which transfers stress from the muscle to the joint.
- Rushing the tempo and using momentum rather than controlled muscular engagement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.