← EXERCISE LIBRARYCalisthenics
Single-Leg Lowering
One leg lowers while the back stays flat — the cleanest test of whether the trunk can hold a neutral spine against a moving limb.
- 01Lie on your back with both legs straight up over the hips.
- 02Press the lower back into the floor and hold it there.
- 03Lower one leg slowly toward the floor, stopping the moment the back starts to lift.
- 04Return it to the top under control and repeat on the other side.
- 01The back leaving the floor is the end of the rep, wherever that happens.
- 02Take three seconds to lower and two to return.
- 03Keep the top leg still — it should not drift with the working one.
- 01Chasing the floor with the heel and letting the back arch to get there.
- 02Bending the lowering knee to shorten the lever, which removes most of the challenge.
- 03Holding the breath — the brace should come from an exhale, not a lock.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.