LEG LOWER
The Leg Lower may one of the greatest exercises you perform! Not only does it offer a great ab workout but it also helps stabilize your hips and elongates your hamstrings. It is a great injury prevention exercise that can be performed daily as part of a rejuvenation program.
Skill Level: Intermediate
Training: Muscular Strength
Type: Integrative Core Exercise
Force: Pull
Equipment: Exercise Mat
1° Muscles: Rectus Abdominis
2° Muscles: Internal Obliques, External Obliques, Transverse Abdominis, Hip Flexors (Iliacus, Pectineus), Hip Adductor (Adductor Longus), Sartorius, Quadriceps (Rectus Femoris), Hamstrings
SET-UP
- Lie supine (face up) on a mat with your arms at your sides, palms face down and your legs extended.
- Keeping your legs straight raise them so that they are held over your hips with your soles facing the ceiling.
- Place your hands under your hips for support.
EXECUTION
- Keeping your legs straight, exhale as you slowly lower them toward the floor.
- Stop short, just before your feet touch the floor.
- Still keeping your legs straight, inhale as you slowly raise them back to the start position to complete the rep.
- Repeat steps 1-3 for the desired number of reps and sets.
- If you require more stability place your arms perpendicular to your body with palms facing down.
- Keep your head and entire back flat on the floor and your abs tight for the full range of motion.
- If you feel any strain on your back, modify this exercise by bending both knees slightly. The greater the bend, the less intense the exercise will be, but less pressure will be placed on your back.
- Pull your toes toward your shins for the entire range of motion.
- Instead of lowering both legs at the same time, perform this exercise by lowering one leg at a time for the prescribed number of reps.
- Raised Leg Crunch
- Modified V-Sits
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