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Exercise of the Week: Single-leg Sagittal Plane Hold

Welcome to the exercise of the week! Whether you're looking to get functionally stronger to defend yourself, or you just want to look ripped like a fighter, these exercises will get it done.

This weeks exercise is another great movement. The Single-leg Sagittal Plane Hold is a super functional total body exercise that will enhance your balance, stabilization and core strength.

How to perform:
  1. Raise your arms up overhead and lift one of your legs up high behind you.

  2. Bend forward, lowering your torso down while continually lifting your leg up and back, until you make a letter "T".

  3. Return to the original position and repeat for the required number of repetitions.

  4. Repeat the exercise with your other leg back.

  5. Important: If you have balance issues, stand near a wall so you can catch yourself if you are falling.

Sets and reps:
  • Beginners start with one set of 5-10 repetitions per leg

  • Intermediate folks: perform 3-5 sets of 10 reps.

  • Advanced folks: Hold each repetition for up to 30 seconds per rep.

In the video below, I bring you through one set of 10 repetitions per side. Try it with me, and have fun!

For more workouts to improve your performance for fitness and self-defense, get my book, The Short Fight, on Amazon at

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Thanks so much!

Want to get in the best shape of your life? Check out our fitness training programs here

Until next time, Stay Fit!

Sincerely, Lawrence Castanon,

Author, The Short Fight

Single-leg Sagittal Plane Hold

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