Leg Lift with Rubberband
tightens the buttocks and hamstrings
Rubberband tied above the knees
- Place the rubber
band above your knees (easier) or around your ankles (harder)
- Stand holding
a wall or back of a sturdy chair if you feel you need help you're your balance.
- Take your right
leg behind and lean forward from the hips while maintaining a straight back
- Contract your
buttocks and move your leg straight back as far as possible without arching
your lower back. Keep your abdominal muscles tight throughout the entire exercise.
Make sure to keep the supporting knee slightly bent
- Slowly lower
- Do the desired
number of repetitions, then switch sides
- If you want a
greater range of motion in the leg, lean forward some more. This way you can
lift the leg higher and get a greater contraction in the buttocks and hamstrings
without having to hurt your spine by overarching it.
- Always focus
on contracting the buttocks first before lifting the leg backwards.
Do 15-20 repetitions per leg. This equals one set. Do one to three sets.
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