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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