Balance supported on a bench and leg extended

Shift your weight progressively and stabilize the support before increasing difficulty. Fix your gaze on a stable point if you need more control. If the position is held for time, keep breathing and avoid accumulating unnecessary tension.

The goal is better control and mobility, not maximum range in a single session. Keep the intensity comfortable around the whole body and abdominals and reduce the range if you feel tingling, sharp pain or unpleasant joint pressure. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.