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Bent Leg Prone Position Lift
The bent leg prone position lift strengthens the buttocks (gluteus maximus) and the back of the thighs (hamstrings).
Equipment
You can use 1 to 5 pounds of ankle weights per leg to increase the intensity of the exercise.
Exercise:
- Lie face down on an exercise mat with your right leg extended behind you and your left leg bent with the foot over the knee.
- Keep your forehead on your bent left forearm and keep your right arm straight in front of you for balance.
- Take care to keep your hip bones in contact with the floor and your abdominal muscles tight as you lift your left thigh off the floor.
- Your thigh should only come off the floor a few inches!
Squeeze your buttocks to start the movement rather than jerking the lower back to lift the thigh.
- Slowly return the thigh to the starting position.
Performance tips:
- It is very important to keep the abdominal tight and the hip bones in contact with the floor otherwise the lower back will arch.
- Don't expect a big movement. the thigh should only be lifted a few inches.
- If you feel any kind of pain in the lower back, avoid this exercise.
Repetitions:
Do 15 repetitions on each leg before switching to the other leg. Rest. Do one or two more sets.
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