How To Do Warrior Pose Single Leg Lateral Raises With Tubing Video

The warrior pose with leg lateral raise will exercise the shoulders, hamstring and glutes. Learn how to use resistance bands to do single leg lateral raises from a certified personal fitness trainer in this exercise video.

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Resistance band under 1 leg
Take warrior pose
Raise arms to shoulder
Stabilize body

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi, I'm going to demonstrate a compound exercise of a warrior pose and a single arm lateral raise. What this is going to work is your hamstrings and your glute on the bouncing leg and the shoulders and mid deltoids specifically in the opposite arm. So we're going to stabilize first. Take the bands preferably a medium resistance band which is your green band. Place it underneath the arch of your foot as opposed to the ball of your foot. So we want to make sure that that doesn't come off and hit you. You've got more resistance on your left hand and less on your right. So you want the right side to be very long, the left side to be short. Place that band right on your hip, hinge forward. If you need a little support on the floor, keep your left foot on the floor. As you hinge forward bodyweight transfers into your hamstrings and glutes. Lengthen, reach up to shoulder level and then come back down to your lateral raise. So what we're going to look for is up to shoulder level and down. To make this harder, you're going to sit, stabilize right in the middle of the body, lengthen up, lengthen that leg all the way up, stabilizing through the core. You're just going to hold that position, pull the arm out, drop it down towards your knee, lift and lower. So nice and slow, stabilize the body. Make sure the knee doesn't go over your toe. Once you find your stability in your core, hold it here, you start moving the arm. It's exhale as you lift and inhale as you lower. Nice and smooth range of motion. Try not to jerk any motion in your neck. Again, if you feel like you're losing your balance, readjust, lift and lower. Option is to drop the foot on the floor and continue on. We want to try to do between 8 and 12 repetitions and two to three sets. Finish one side and then go on to the other side. Now that's how we do a warrior pose with the lateral raise single arm. Make sure you do opposite arm to opposite leg and it'll be a good one.

How to Do Warrior Pose Single Leg Lateral Raises With Tubing Video

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