Exos | Formerly Core Performance

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Core Knowledge


Rotational Lift - Single Leg Plate

Starting Position

  • Standing on one leg holding a weight plate


  • Stand holding a weight plate or dumbbell in a low position, or holding a rope handle attached to a low pulley cable
  • Your foot should be perpendicular to the cable if you are using one, your hips should be flexed, and your abdominals should be drawn in
  • Balance on your inside foot, turn your shoulders and hip toward the leg that's supporting your weight, and keep your chest up and your stomach tight
  • Squat down so that the weight is outside this leg, then fire from your glutes and torso
  • Pull the weight or handles toward your chest while extending your supporting leg
  • Turn your trunk away from your supporting leg as your hands push up and away
  • Return to the starting position and repeat to complete your reps, then switch legs

Coaching Keys

  • Keep your chest up and your back flat
  • Your torso will rotate from start to finish
  • This exercise combines the familiar movements of balance squatting, rotating, the upright row, and the incline press
  • Lower in the same pattern as you lifted

You Should Feel It

  • In your hips, torso rotators, upper back, chest, and shoulders

Tags: Stability, Weight Plates, Shoulder, Torso, Balance, Strength