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Alternating Lying Slight-Bend Back-Leg Raise

Strengthen your back and glutes! Gently lift and alternate legs in this effective, low-impact exercise.

Ms. Grey

JustGains_XX

@JustGains_XX

Muscle Groups

Primary

Secondary

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Instructions

Lying Alternating Slight Bent Back Leg Raise

Positioning

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

Movement

Bend the Knee: Slightly bend your right knee, keeping your foot flexed.
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.
Lower the Leg: Slowly lower your right leg back to the starting position without letting it touch the ground completely.
Switch Sides: Repeat the movement with your left leg, bending the knee and lifting it while keeping the right leg on the ground.
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.