How should I do single leg lifts?

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Wendy Batts
Fitness
There are many ways to perform a single leg lift, so I am going to tell you how to perform it in a seated position. First, sit up tall with your back off a chair. Suck in your belly button toward your spine about an inch. Bend your right knee at a 90 degree angle while keeping your left leg straight. Squeeze your left quad and rotate your foot slightly toward 11 o’clock with your foot flexed. Slightly lean your torso forward and then lift up your left leg. Hold at the top for 5 seconds and repeat.  Perform 15 repetitions on each leg. 
Edward Phillips
Physical Therapy
Here's how to do single leg lifts:

Reps: 10 per leg
Sets: 1-3
Intensity: Light to moderate
Tempo: 3-1-3
Rest: 30-90 seconds between sets

Starting position: Lie on your back with your left knee bent and foot flat on the floor. Extend your right leg. Rest your hands by your hips on the floor.

Movement: Tighten your thigh muscles and slowly lift your right leg in the air to the height of your left knee. Pause, then slowly lower your leg to rest on the floor. Finish all reps, then repeat with the left leg. This completes one set.

Tips and techniques:
  • Maintain neutral posture with your shoulders down and back.
  • Be sure to tighten your thigh muscle before lifting the leg.
  • Exhale as you lift.
Too hard? Lift your leg a shorter distance.

Too easy? Try doing the leg lift in the shape of a T at a slow, controlled pace. Lift up your right leg 4 inches, move the leg toward your left leg 4 inches, return to center, move the leg 4 inches to the right, return to center, then lower your leg to the floor. Finish all reps, then repeat with the left leg. This completes one set.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.