Standing Back Leg Lift


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.

Continue reading here: Supine Hamstring Stretch

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