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How To Do A One Leg Drinking Bird With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "Elisa Silva" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/Advanced_ONE_LEG_DRINKING_BIRD.jpg" } }, "headline":"How To Do A One Leg Drinking Bird With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-31", "description":"Learn How To Do A One Leg Drinking Bird With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/10/Advanced_ONE_LEG_DRINKING_BIRD.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>When it comes to lower-body exercises, there’s more than just strength to consider. Our everyday lives demand flexibility, balance, and stamina. Thankfully there are plenty of movements that can help you achieve these things. Here we’re going to teach you an exercise that will have you doing your best drinking bird impression. It will boost stability and strength in your glutes, hamstrings, and lower back: the one leg drinking bird.</p> <p>To perform the one leg drinking bird, stand with your hands clasped behind your head. Shift your weight to your left foot and bend the knee slightly. Now lift your right foot off the floor and hinge at the hips. Lower your chest toward the ground as you extend your right leg behind you. Press yourself back up as you draw your right leg through. Finish by bending the right knee and bringing it toward your chest. Repeat, then switch sides. One of the major advantages of this move is that, as a single leg exercise, it promotes symmetrical strength gains on both sides of the body. This helps you avoid pain caused by muscle imbalances.</p> <p>We recommend that beginners start with the regular drinking bird. Start in the same position, but this time keep both of your feet planted. Hinge at the hips and bring your torso forward. Once you’ve dropped as far as you can (without letting your spine curve), squeeze the glutes and lower back to bring yourself back up to standing. Repeat until you’ve finished up a set. Besides strengthening the muscles of the lower body, this move provides an incredible stretch—particularly in the hamstrings.</p> <p>When you’ve mastered the drinking bird, move on to high knees. This high-energy, explosive exercise that will get your heart pumping and legs working. Begin with your feet at hip-width and your hands on your waist. Step your left foot back and tap the ground with your foot. Bring your left leg forward and draw your knee up as close to your chest as you can. Repeat the movement until you’ve finished a set, then switch to do the exercise with your right leg. High knees improve your leg power, balance, and stability. Plus, as you perfect your high knees, you can pick up the pace to add a nice cardio boost to this move.</p> <p>Now, let’s learn how to do the perfect one leg drinking bird.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Stand and clasp your hands behind your head. Put all your weight on your left leg and lift your right foot off the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-LR-1.jpg" class="img-fluid" alt="one-leg-drink-bird-1"> </picture> <li>Bend your left knee slightly and hinge at the hips to drop your torso forward. Allow your right leg to extend fully behind you.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-LR-2.jpg" class="img-fluid" alt="one-leg-drink-bird-2"> </picture> <li>Press your torso back upward and draw your right leg forward. Finish by bending the right knee and bringing it up toward your chest.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-LR-3.jpg" class="img-fluid" alt="one-leg-drink-bird-3"> </picture> <li>Repeat the movement until you’ve finished the set. Switch to perform on the opposite side.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>As you set up, grip the floor with the toes of your planted foot and put around 70% of the weight on your heel and 30% on the ball of your foot. Keep your foot fully on the floor throughout the move. Not only will this help you stay balanced, but it will also protect your joints including the ankles, knees, and hips.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-LR-4.jpg" class="img-fluid" alt="one-leg-drink-bird-4"> </picture> <li>Your hips should stay balanced during the exercise. Don’t let them rotate forward or backward or sag to one side or the other. Place your hands on your hips at the start of the exercise to make sure that you’re beginning from a balanced position.</li> <li>As with so many of our exercises, knee position is crucial. Make sure that the knee of your planted foot points in the same direction as your toes, and don’t let the knees wobble in or out.</li> <li>Don’t allow your back to round or arch as you lower your torso toward the floor. Only go as far as you can while maintaining that nice, straight spine. </li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/one-leg-drink-bird-LR-5.jpg" class="img-fluid" alt="one-leg-drink-bird-5"> </picture> <li>Inhale as you drop down and exhale as you press back up. Stay focused on your breath to help keep your balance.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion</h2> <p>The key to unlocking some serious benefits from this move is form over speed. You might find that you lose your balance at first, but don’t worry. Just keep focusing on the cues we’ve offered here and reset yourself any time you get off kilter. With time you’ll be balancing like a pro!</p> <p>Again, the one leg drinking bird is a tough move even for the most experienced fitness buffs. If you’re new, get started with the regular drinking bird before advancing on to tougher variations. It will get you accustomed to the movement as you build lower body strength and flexibility. From there, try out high knees to get a high-energy kick as you work each of your legs individually. No matter which move you choose, you’re going to see some incredible results!</p> <p>The best part? You can get started with the one leg drinking bird today! Add a set to your next workout or test it out during your lunch break at work.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-high-knees/">High Knees</a>.</p> </section> </article>

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