Single Leg 90-90 Butterfly with Extension for Core Training

Video Transcript

"KIRK VICKERS: The next movement in the core movements are an exercise that we call a single-leg 90-90 butterfly. Again, if you remember the single-leg butterfly, that was just coming out and over. Now, we're going to make it a little more difficult. We're going to come out. Single-leg butterfly, again, the back is in that flat-back position, belly button to spine, and then we're going to extend the leg out. It's going to put more tension and challenge this--the middle part of your body, that core region, and we want to keep that flat and down. You're going to feel your body shaking a little bit. That's what we want. That's what we're looking for. We're engaging those small deep and--what we call the intrinsic muscles. The key here is don't make the movement easy, try to keep that low back flat. That's going to put you into a lot more tension and a lot more stress through the area that we're trying to work, but that's what we're trying to develop, even if you only do a few. And extend the leg on the other side. I'm really working on keeping my low back flat here. Bring it back, 90-90 and back up, and this is a difficult movement."