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Leg Raise Exercise



Leg raise starting position

leg raise


Starting Position
  • The single leg raise exercise requires you to start by lying on your back with one knee bent and the foot on the floor.
  • The other leg is straight out, toes up.
  • Arms are by your sides.
Action
  • Set your abdominals through the Abdominal Hollowing exercise
  • Lift your straight leg and hold it.
Prime Movers
  • Hip flexors
Physio Tips
  • If you have any pain or discomfort doing this exercise you are not able to stabilize your lower back.
  • Stop this exercise and go back to practicing Abdominal Hollowing, and finding the neutral position.
Progression
This is one of the easier exercises we use in the clinic to teach lumbopelvic control. If you slide your hand under your lower back while performing this leg raise exercise your should not feel your back move up and down as your leg moves up and down.

If you cannot maintain a stable spine in this position you probably will have very little control on the ball. Practice this until you are familiar with your neutral lumbopelvic position.

If you do feel your lower back move you don't have adequate control for this exercise. You can try something easier:

Bent Leg Raise Exercise

  1. Lie on your back with your knees bent, arms at your sides, feet flat on the floor as in the first picture above.
  2. Tighten your abdominal muscles by pulling your belly button in and up. Check the abdominal hollowing exercise description if you are having difficulty with this.
  3. Lift your one foot up about 6 inches.
  4. Hold this position briefly and then slowly lower your foot.
  5. Your pelvis should remain stable throughout the exercise, and you should definitely not experience pain.


    1ballsHold this position for 2 seconds and repeat 10 times.

    2ballsHold this position for 2 seconds and repeat 30 times.

    3ballsHold this position for 2 seconds and repeat 60 times.


1ballsBeginner 2ballsIntermediate 3balls      Expert
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