THE WHAT: A single-leg hinging context which develops the dexterity, stability, and optionality required to reach around the body whilst maintaining a strong and adaptable standing leg. By exploring reaches through both the sagittal and frontal planes, with ipsilateral and contralateral hand-to-foot connections, the practitioner develops greater freedom in how they can organise the body around a single point of support.
Resource contents:
0:05 – Sagittal ‘SL-hinge’ (ipsi/contra)
1:04 – Frontal ‘SL-hinge’ (ipsi/contra)
2:03 – Sagittal ‘SL-hinge’ walk (ipsi/contra)
2:45 – Frontal ‘SL-hinge’ walk ipsi/contra (alt.)
3:37 – Frontal ‘SL-hinge’ walk (double-touch)
The hinge naturally brings the body closer to the floor, creating greater availability to connect with the ground from different positions. This has direct transferability into contexts such as ground acrobatics, where the ability to reach, orient, and transition toward the floor from standing positions is valuable. The practice also develops the mobility required to access these increasingly varied shapes and ranges.
As the context progresses into walking variations, the same qualities are brought into continuous weight-shifting. The standing leg must establish a firm connection with the ground before the body is hinged into the next position, whilst the changing orientation of the trunk provides an additional balance and vestibular challenge. In this way, the practice develops not only local stability, but the ability to remain organised whilst the body’s relationship to space is continually changing.
THE HOW: Perform the repetitions slowly and with control rather than rushing between positions. Pay close attention to the lines, shapes, and relationships created through the body, using each position to find the most stable and efficient organisation available.
Before hinging, establish a clear connection with the standing foot and feel the body rooted into the ground. As the trunk moves around the standing leg, maintain this connection whilst allowing the hips and spine to organise the changing direction of the reach.
In the walking variations, treat each step as an opportunity to establish the new standing leg before initiating the hinge. Allow the weight to shift decisively and progressively into the grounded foot, whilst maintaining awareness of balance and orientation as the body changes position in space.
PROGRAMMING RECOMMENDATIONS: This context fits particularly well within a dedicated physical preparedness or lower-body complexity practice, where it can be used to develop single-leg stability, accessibility, range, dexterity, balance, and proprioception.
It can be used as a warm-up or preparation context, particularly before practices requiring single-leg hinging, reaching, or changing orientation. When performed as an isolated context, work for approximately 1 minute on each leg. For the walking variations, work for approximately 1 minute in total.
The context also lends itself well to partner games. A partner can call ‘ipsi’ or ‘contra’ whilst indicating a location on the floor to reach towards, and can additionally call ‘frontal’ or ‘sagittal’. This introduces an element of reaction and decision-making whilst retaining the underlying physical demands of the practice.
It can also be used as preparation for ‘Groundwork’ and ground-acrobatic practices involving hinging and reaching towards the floor from standing, particularly where the practitioner needs to access different directions and orientations. It is especially relevant as preparation for cartwheel work and related ground-entry patterns.
As a proprioceptive practice, it can be used to continually challenge the relationship between the foot, knee, hip, and trunk whilst the body changes orientation around a single point of support. Regular practice can therefore contribute to greater lower-limb stability, more available range, improved access to the floor, and greater dexterity in how the body navigates space.