J76 Back Bolt

Bolt back standing is an exercise from the sport series of the spiral stabilization method. Execution: strenght. Equipment: rope, mat.

Starting position: Kneel on a mat on one knee with your back facing the rope handle. The rear leg is resting on the toes, the buttock of this leg is firm.

Breathing out, firm your belly, push yourself off from the toes of your rear leg and get up to a standing position on one leg. Shift weight onto the front leg, bend the rear leg at the knee and raise it in front of the body so the hip joint forms a right angle with the knee at the end of the movement.