Lying Heel to Dragback
Core & hamstring work! Improve flexibility & strength with this unique, lying-down exercise. Beginner-friendly and effective.
Muscle Groups
Primary
Secondary
Instructions
Lying Heel-to-Heel Dragback Exercise Instructions
Starting Position
Lie flat on your back on a comfortable mat or soft surface.
Keep your legs extended together and your arms resting at your sides or above your head for balance.
Ensure your neck is in a neutral position and your head is relaxed against the mat.
Movement Instructions
Begin the Movement: Bend one knee and drag the heel of that foot towards your buttocks while keeping the other leg extended straight on the floor.
Dragback: Move your heel toward your hips in a controlled manner, engaging your core muscles. Your foot should glide along the surface, and your hips should remain anchored to the mat.
Return: Once your heel is close to your hips, extend that leg back to the starting position, keeping it straight and the other leg flat on the mat.
Repeat: Switch legs and repeat the same movements with the other foot.
Breathing: Inhale as you drag your heel back and exhale as you return to the starting position.
Tips
Keep your movements slow and controlled to engage the core and hip muscles effectively.
Focus on maintaining a neutral spine throughout the exercise.
If you feel any discomfort in your lower back, reduce the range of motion or take a break.
Repetitions
Aim for 8-12 repetitions on each leg, and perform 2-3 sets as you become more comfortable with the exercise.