By Brian Diaz

The single leg stork is a continuation from the Romanian Deadlifts that we covered last month. This is a stability exercise for the standing leg and a mobility exercise across the pelvis and into the hamstring. This is one of my favorites to add at towards the end of your routine.


Start facing the TRX anchor point with one foot inside both straps and coming from up and over the same side shoulder. Back away from the anchor point, putting tension on the suspension unit. Hinge forward at the waist and stretch towards the standing foot while reaching the back leg extended and up towards the ceiling.


Return to the starting position of standing with the leg bent before going again on the same side. Complete about 10-12 on each side before switching sides. Focus on keeping balance and straight through the back without arching and bringing in the lumbar spine.

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Brian Diaz is the head physical therapist and sports specialist at ActivEdge Fitness & Sports Performance. He is a Level II Certified TRX Suspension Trainer and a USA Triathlon Certified Coach. Follow him on Twitter (@JediTriathlete) or go to his website at for more exercise ideas.