How to Do Static Leg Lifts
Start with the basic leg lift., Try lying straight leg lifts., Do extension lifts., Add resistance.
Step-by-Step Guide
-
Step 1: Start with the basic leg lift.
When you raise your legs from the hips, you can strengthen your hips, which will result in increased mobility and less lower back pain.
To perform the basic static leg lift, lie on your back on the floor.You can place your hands under your buttocks or lower back to help support your pelvis.
You also can do this exercise with your arms along your sides, palms on the floor.
Start with your legs flat out on the floor.
As you exhale, lift your legs off the floor from the hips and bend your knees towards your chest.
Keep your back straight and flat against the floor.
Hold the pose for at least ten seconds before lowering your legs.
If you can, you can hold the position twenty or thirty seconds. -
Step 2: Try lying straight leg lifts.
Straight leg lifts are a little more difficult than the basic leg lift with bent knees.
This exercise will help you further strengthen your hips as well as the muscles in your thighs.Do this exercise from the same position as you were in to perform the basic leg lift.
However, instead of bending your knees, you will lift an extended leg up until your thighs are completely flexed.
Your leg should be straight, but a slight bend in your knee is acceptable when you first begin.
Keep your abs braced and your pelvis neutral throughout.
Make sure you are lifting from your hips, and try to go as far as you can without pain.
Think of bringing your thighs to your chest rather than raising your foot straight up toward the ceiling.
Hold the pose for at least ten seconds.
As you practice this exercise, you can extend the length of time that you hold it by ten seconds each time. , Isometric hip extensions will help strengthen your hips as well as improving your balance.
To do this exercise, you'll need a sturdy chair or table that you can hold onto for support.Stand to the side of your chair or table, supporting yourself for balance with your nearest arm.
Slowly raise your leg forward.
If it helps, you can imagine that you are closing a door with your foot.
Hold the position for 10 to 30 seconds, then lower it to the floor in a slow and controlled movement.
Repeat two or three times, then change legs.
As you lift your leg, make sure you're not leaning too much and keeping your torso as straight as possible. , Once you can hold the various leg lifts for one to two minutes without shaking or struggling, you might consider adding some weight to your leg or ankle to make the exercise more difficult.When using cuff weights to increase resistance, start with half a pound of weight and gradually add weigh in one-pound increments.
You typically can find cuff weights with slots that allow you to add weight to the cuffs in small, half-pound increments. -
Step 3: Do extension lifts.
-
Step 4: Add resistance.
Detailed Guide
When you raise your legs from the hips, you can strengthen your hips, which will result in increased mobility and less lower back pain.
To perform the basic static leg lift, lie on your back on the floor.You can place your hands under your buttocks or lower back to help support your pelvis.
You also can do this exercise with your arms along your sides, palms on the floor.
Start with your legs flat out on the floor.
As you exhale, lift your legs off the floor from the hips and bend your knees towards your chest.
Keep your back straight and flat against the floor.
Hold the pose for at least ten seconds before lowering your legs.
If you can, you can hold the position twenty or thirty seconds.
Straight leg lifts are a little more difficult than the basic leg lift with bent knees.
This exercise will help you further strengthen your hips as well as the muscles in your thighs.Do this exercise from the same position as you were in to perform the basic leg lift.
However, instead of bending your knees, you will lift an extended leg up until your thighs are completely flexed.
Your leg should be straight, but a slight bend in your knee is acceptable when you first begin.
Keep your abs braced and your pelvis neutral throughout.
Make sure you are lifting from your hips, and try to go as far as you can without pain.
Think of bringing your thighs to your chest rather than raising your foot straight up toward the ceiling.
Hold the pose for at least ten seconds.
As you practice this exercise, you can extend the length of time that you hold it by ten seconds each time. , Isometric hip extensions will help strengthen your hips as well as improving your balance.
To do this exercise, you'll need a sturdy chair or table that you can hold onto for support.Stand to the side of your chair or table, supporting yourself for balance with your nearest arm.
Slowly raise your leg forward.
If it helps, you can imagine that you are closing a door with your foot.
Hold the position for 10 to 30 seconds, then lower it to the floor in a slow and controlled movement.
Repeat two or three times, then change legs.
As you lift your leg, make sure you're not leaning too much and keeping your torso as straight as possible. , Once you can hold the various leg lifts for one to two minutes without shaking or struggling, you might consider adding some weight to your leg or ankle to make the exercise more difficult.When using cuff weights to increase resistance, start with half a pound of weight and gradually add weigh in one-pound increments.
You typically can find cuff weights with slots that allow you to add weight to the cuffs in small, half-pound increments.
About the Author
Diana Hughes
A seasoned expert in education and learning, Diana Hughes combines 3 years of experience with a passion for teaching. Diana's guides are known for their clarity and practical value.
Rate This Guide
How helpful was this guide? Click to rate: