TinaJuanFitness.info

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.