1. Position the Bosu ball on the floor with the flat side down.
2. Stand in front of the Bosu ball with your feet hip-width apart.
3. Step onto the center of the Bosu ball with one foot, pressing through the heel to bring your body up into a balanced standing position atop the ball.
4. As you find your balance, begin to hinge at the hips, extending the free leg back straight behind you and reaching arms forward, parallel to the ground. Keep your supporting leg slightly bent to engage the muscles properly. Ensure that your back is flat and that you maintain a neutral spine throughout the movement.
5. Lower your torso and raise your extended leg until both are parallel to the ground, forming a T shape with your body. Hold this position briefly.
6. Slowly return to the starting position on the Bosu ball, maintaining balance, and then step back onto the ground.
7. Repeat for the desired number of repetitions before switching to the other leg.
Tips:
- Keep your core engaged throughout the exercise to maintain balance.
- Move in a controlled manner to enhance muscle engagement and to avoid losing balance.
- Ensure you are comfortable performing step-ups and single-leg deadlifts on stable ground before attempting this combined exercise on a Bosu ball.
- Start with a lower number of reps to get accustomed to the balance and coordination required for this exercise.
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