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Elevated Single Leg Chop

A dynamic functional exercise that targets the core, shoulders, and legs through rotational chopping movements while balancing on one leg on an elevated surface.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Stand on one leg on an elevated surface with the other leg lifted. Perform chopping movements with your arms across your body while maintaining balance. Keep your core engaged and control the movement throughout.

Starting Position

Begin standing on one leg on an elevated surface with the other leg lifted, arms ready to perform chopping movements.

Finishing Position

Return to the starting position after completing the chopping movement, maintaining balance and control.

Form Cues

Keep core engaged, maintain balance, control the movement, breathe steadily

Common Mistakes

Losing balance, not engaging core, rushing movements, poor arm coordination

Progression Tips

Add weight, increase movement speed, perform on unstable surface, or add more complex patterns.

Regression Tips

Perform on ground level, use support for balance, or practice basic single-leg balance first.

Safety Notes

Maintain proper balance and control throughout the movement. Stop if you experience pain in the ankles, knees, or lower back. Ensure the elevated surface is stable and secure.