Dynamic Lying Leg Lift

How to do it

1. Lie on the floor face down. Turn the head to one side. Bend one knee until the sole of the foot faces the ceiling.
2. Lift the front of the thigh off the floor as high as comfortably possible.
3. Release the stretch by lowering the thigh back to the floor.
4. Each repetition of the sequence should take 1 to 3 seconds. Repeat as a continuous, controlled, fluid sequence 10 to 12 times.
5. Repeat the stretch with the other leg.

Form cues

• Don’t arch the back or push off with the other foot.
• Breathe — Exhale while lifting the front of the thigh off the floor; inhale each time the stretch is released.

Dosage

• Reps: 10–12 controlled reps per side
• Tempo: 1–3 s each
• Move smoothly, no bouncing.

Muscles worked

Stretches: hip flexors

Target muscles

Related exercises