Weighted Split Stance Reaches

• CATEGORY

  Mobility and Stability

  Dynamic Warm-Up

  Multi-Planar Movement

• EQUIPMENT NEEDED

  Light Dumbbell or Small Plate

• LEVEL

  Intermediate

Overview

Weighted Split Stance Reaches train balance, rotational mobility, and hip/core integration by adding upper body reach patterns to a grounded lower body stance. Holding a light weight adds resistance and control demands as you move through multiple planes, mimicking functional movement used in sport and daily life.

---

Muscles Worked

PRIMARY:

• Gluteus maximus

• Gluteus medius

• Hamstrings

• Hip adductors

SECONDARY:

• Core stabilizers

• QL

• Deltoids

• Thoracic spine mobilizers

---

STEP-BY-STEP INSTRUCTIONS

1. Begin in a split stance with one foot forward and the other back, maintaining soft knees and an upright torso.

2. Hold a light dumbbell or plate in both hands in front of your body.

3. Keep your weight balanced and initiate the following reach patterns while hinging at the hips:

   • Cross-body reach: bring the weight diagonally across your body toward the outside of your front knee or foot.

   • Upward reach: extend both arms up toward the ceiling while keeping hips grounded and rib cage stacked.

   • Back and up reach: reach overhead and slightly behind you, encouraging thoracic extension and controlled spinal rotation.

4. Maintain hip and core stability throughout each reach.

5. Complete all reach directions for the prescribed reps, then switch legs.

---

Benefits

• Promotes hip and thoracic mobility

• Trains multi-planar strength and control

• Enhances single-leg stability and proprioception

• Activates glutes and core through functional movement patterns

• Excellent prep for rotational or dynamic training

---

COACHING CUES

• Stay grounded through your front foot and strong through your hips

• Move with intention-reach far, but don’t rush

• Let your torso rotate through your spine, not just your shoulders

• Hips hinge, spine stays long

---

Notes

This movement blends rotational control, posterior chain activation, and dynamic mobility. It’s ideal for movement prep, neuromuscular coordination, or as an accessory drill in performance programs.