NOODLE PRESS-DOWN - RIGHT FOOT
Develop lower body strength and control through downward pressing movements with minimal abdominal activation.
How to Perform
- Stand in chest-deep water with feet together, arms by sides.
- Place pool noodle under right foot with right hip and knee bent at 90 degrees.
- Push noodle towards pool bottom in controlled manner using right leg.
- Return noodle to starting position with control, resisting buoyancy.
- Keep rest of body as still as possible throughout movement. Complete 10 repetitions at 25 beats per minute.
Key Execution Cues
Remember: Keep body still except for moving leg. Control both downward press and upward return. Lowest abdominal activity among exercises. Maintain balance on standing leg.
Safety & Precautions
Important: Avoid if acute hip or knee injury. Use caution with balance impairment.
Additional Safety Notes: Hold pool wall if balance challenged. Stop if knee or hip pain develops. Ensure noodle stays under foot.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 30 bpm. Add second set. Remove arm support for greater balance challenge.
Make it Easier (Regressions)
Reduce range of motion. Slow cadence to 20 bpm. Use pool wall for continuous support.