How to do Single Leg T-Balance Internal External Rotation | Exercise Demo | The Fort NYC

The Single Leg T-Balance with Hip Internal and External Rotation is a challenging exercise that enhances balance, core stability, and hip mobility. Here’s how to perform it:
1. **Setup**:
- Stand on one leg, keeping your standing knee slightly bent.
- Extend your opposite leg straight behind you and hinge at the hips, bringing your torso parallel to the floor. Your body should form a "T" shape, with your arms extended out to the sides for balance.
2. **Execution**:
- From the T-Balance position, engage your core and maintain a neutral spine.
- Rotate your extended leg inward (internal rotation) by turning your hip so your toes point slightly inward.
- Return to the neutral position, then rotate your extended leg outward (external rotation) by turning your hip so your toes point outward.
- Continue to alternate between internal and external rotations in a controlled manner.
3. **Form Tips**:
- Keep your hips level and avoid letting them drop or tilt.
- Focus on a spot on the floor to help maintain balance.
- Engage your glutes and core to stabilize your body.
- Move slowly and with control, ensuring the rotation comes from your hip joint, not your lower back.
4. **Repetition**: Perform the desired number of rotations on one leg before switching to the other leg.
This exercise is excellent for improving balance, hip mobility, and overall lower body stability.