Lying Supported Double Forearm Leg Extension

Setup

• Sit on a mat and lean back slightly, resting your upper body weight on your forearms. Keep your elbows directly under your shoulders.

• Engage your core to stabilize your pelvis and maintain a straight to slightly rounded spine.

• Lift both legs off the ground with a 90-degree bend at the knees, keeping your shins parallel to the floor.

Execution

• Extend: Slowly straighten both legs out in front of you, extending them until they are nearly parallel with the floor at a 45-degree angle. Keep your legs together throughout the movement.

• Return: Control the movement as you bring your knees back toward your chest to the starting position.

• Control: Focus on keeping your lower back pressed into the mat or supported by core tension throughout the entire range of motion.

• Breathing: Inhale as you extend the legs, and exhale as you pull them back into the starting position.