Alternating Lying Slight-Bend Back-Leg Raise

Lying Alternating Slight Bent Back Leg Raise

Positioning

1. Start Position: Lie face down on the mat with your arms extended in front of you or placed under your forehead for support.
2. Leg Placement: Keep your legs extended straight behind you, hip-width apart.

Movement

1. Bend the Knee: Slightly bend your right knee, keeping your foot flexed.
2. Raise the Leg: Lift your right leg off the ground, engaging your lower back and glute muscles. Raise it to a height where you feel a contraction but not pain. Hold this position for a moment.
3. Lower the Leg: Slowly lower your right leg back to the starting position without letting it touch the ground completely.
4. Switch Sides: Repeat the movement with your left leg, bending the knee and lifting it while keeping the right leg on the ground.
5. Alternating Repetitions: Continue alternating legs for the desired number of repetitions or time. A good starting point could be 10-15 reps per leg.

Tips

- Keep your hips squared to the mat throughout the exercise.
- Focus on moving slowly and with control to maximize effectiveness and reduce the risk of injury.
- Breathe out while lifting your leg and breathe in as you lower it.
- If you experience discomfort, reduce the range of motion or consult with a fitness professional.