Standing Back Leg Lift
exercise tightens and firms the buttocks and hamstrings (the back of the legs)..
For greater resistance, use ankle weights or tie a rubber band above your knees
(easier) or around your ankles (harder).
Take your right leg behind and lean forward from the hips while maintaining
a straight back. Your arms are lifted in front for balance.
your buttocks and move your leg straight back as far as possible without arching
your lower back.
your abdominal muscles tight throughout the entire exercise. Make sure to
keep the supporting knee slightly bent.
slowly to starting position.
the desired number of repetitions. Switch to the other leg.
Before switching to the other side, hold the leg in the lifted position and
do 10 short quick pulses.
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.
focus on contracting the buttocks first before lifting the leg backwards.
the supporting leg slightly bent.
the back of a sturdy chair if you need some help with balance
Do 10 repetitions on each leg.
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