What if you could muster strength balance cardio, and stability work with just a single exercise? Well, it's possible, and Hailey Bieber (née Baldwin) is here to prove it.
In a Instagram video recently posted by Kirk Meyers, CEO, founder and owner of the popular health club Dogpound, NYC, Bieber and his cameraman Camila Morrone demonstrated an impressive compound Moving ̵
You can check out the video on @kirkmeyersfitness:
As mentioned earlier, this step offers a variety of benefits, from strengthening the lower half and doing stability work, to activating the core, balancing a single leg, and minimizing cardio impact.
The reason for this movement has many advantages: it consists of four different movements that are combined into a single movement: a one-leg exercise, a one-leg deadlift, a forward lunge, and a stationary lunge with a weighted component ,
"Every major muscle in your leg is used in putting [these moves] together," says Maryam Zadeh, certified personal trainer and founder of HIIT BOX in Brooklyn, opposite SELF. Because of its complexity, this is "above average," she says.
When strengthening, the glutes, quads, and thighs are the main drivers, Meyer tells SELF by email. "It also challenges your balance, forcing you to activate (and strengthen) your core," he adds. In addition, it is good with low influence on the heart . "It also increases your heart rate and is therefore good for sweats," says Meyers.
To break it down piece by piece, the one-legged deadlift section trains your legs, glutes, and core. Stretching your leg in deadlift raises the buttock muscles and thigh muscles, as well as the quadriceps and glutes of the inpatient leg. Stephanie Mansour Chicago-certified personal trainer, tells SELF.
The fact that deadlifting is performed with the power of a single leg (as opposed to two, as you would in a normal deadlift) adds the stability, balance, and cardio challenge Meyers mentions. "That's hard," says Zadeh.
Then the one-legged balance section will train your hip flexors, calves, and the stabilizing muscles and tendons around your ankles and knees, says Mansour.
Forward Longe engages your quads, core, and glutes, and the stationary lunge with the weighted element grabs your slants (the muscles on the sides of your stomach), says Zadeh. This weighted element, which essentially requires you to weave a dumbbell or kettlebell through your legs, reinforces the good shape of your lunges, Mansour adds. "If you leaned too far forward in your lunge, you could not thread the weight," she explains. "If you do not push far enough forward, your knees will be overcrowded and will not have enough room to thread the weight.
Because this multi-part movement is so complex, you should be able to run each component separately before you put them together.
Good shape – not speed – is the key to this movement. Before you try it, you should get at least 10 Repeat every component – single-legged deadlifts, forward steps, weighted-line stationary lunges, and single-leg scales – independently and safely, says Zadeh.
The most challenging part is the stability and balance of the one-leg needed for the deadlift, she adds If you are struggling with this, regress to a two-legged deadlift, and if you are struggling with the one-leg balance component, reduce the height to which you raise your knee, adds Mansour.  To try out the four-part combo movement.
You need a moderately weighted dumbbell or kettlebell l for this sequence. Zadeh recommends a kettlebell because it is slightly easier to grip during the movements required for this exercise. It also suggests adjusting the placement of the weight of what is shown in the video to get the correct shape – its input is included in the following instructions.
- Stand with your feet in hips, shoulders back, chest up and core engaged. Hold your weight at chest level with both hands. If you use a dumbbell, keep it parallel to the ground, with one hand grasping each end.
- Press through the heel of your left foot, squeeze the left gluteal muscles, lift your right leg off the floor, bend your knee and drive it toward your chest.
- Lower your right leg from here and stretch it behind you without touching the ground, while you fold forward at the hips. Bend forward to lower the weight towards the ground. Keep your weight in the heel of your left foot and keep your back straight (not curved or rounded), with your eyes up and your thigh muscles, glutes, and the core.
- Lower your torso until you feel an extension of your thigh muscles.
- Pause for a moment and then lift back up, moving your right leg across the chest to a different balance for one leg.
- From the top of the one-legged balance, walk with your leg forward right foot about two feet and bend both knees to lower yourself into a lunge. Hold the weight firmly under your chin with both hands, keep your elbows firmly against your body, loose shoulders and abdominal muscles.
- Stop at the bottom of the lunge and transfer the weight to your left hand. Float the weight around your right leg, starting from the inside of your right leg, and transfer the weight to your right hand as you bring it up and over your leg.
- When you have completed the weight weave, grasp the weight with both hands and press through both heels to push up, lifting your left foot off the ground to balance with your left leg Make legs.
- Repeat the process from here with the left leg forward.
- Repeat the four-part sequence and alternately change the leading leg for 1 minute. Then rest for 30 seconds.
- Complete the sequence twice and pause for 30 seconds between each round, Zadeh suggests.
Make sure your feet stay slightly outside of your hips during this movement, says Zadeh. If they are too tight, put your back in the wrong direction. too wide and you will hit your hips. Keep your weight in the middle of the body and stay slow and controlled as you step forward into the lunge, says Mansour. "They do not want to rush forward."
You can practice this exercise as a standalone movement or integrate it into a larger sequence. For a larger sequence, Zadeh recommends starting with one ounce of rower or one minute of bouncy castles for more cardio, then one minute of combat ropes or biceps curls for upper body work; and then you do Bieber for a minute. Finish the racetrack three times for a fast and effective total body workout.
Whether you're trying Bieber's move as part of a larger circuit or on your own, take your time and stay focused, says Zadeh. "Because there are so many moving parts, you have to use your brain," she explains. You have practically your whole body.