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Standing Back Leg Lift
This
exercise tightens and firms the buttocks and hamstrings (the back of the legs)..
Equipment:
For greater resistance, use ankle weights or tie a rubber band above your knees
(easier) or around your ankles (harder).
Exercise
Technique:
-
Take your right leg behind and lean forward from the hips while maintaining
a straight back. Your arms are lifted in front for balance.
- 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.
- Return
slowly to starting position.
- Do
the desired number of repetitions. Switch to the other leg.
- Optional:
Before switching to the other side, hold the leg in the lifted position and
do 10 short quick pulses.
Performance
Tips:
-
If you want a greater range of motion , 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.
- Keep
the supporting leg slightly bent.
- Hold
the back of a sturdy chair if you need some help with balance
Repetitions:
Do 10 repetitions on each leg.
Go
to Common Exercises...