What if I cannot keep my balance during the movement?

You can lightly rest one hand on a wall or a sturdy chair for stability until your proprioception and ankle strength improve.

How high should I lift my back leg?

Only lift your leg as high as you can while keeping your hips square and your spine neutral; for most, this is parallel to the floor.

While movement patterns are similar, the arabesque emphasizes a long, aesthetic line and isometric control typical of dance and yoga.

Master the arabesque with our step-by-step guide. Improve hamstring flexibility, glute strength, and balance with this effective bodyweight exercise.

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.

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.

Hamstrings · Legs