The Supine Active Straight Leg Raise is an effective exercise for strengthening the core and thigh muscles. This exercise helps improve hip flexibility and control, making it valuable for individuals working on lower body strength and stability.
Steps
1. Setup:
Begin lying on your back with one knee bent and the other leg straight on the ground.
2. Starting Position:
Engage your core and position your arms comfortably at your sides.
3. Execution:
Tighten your thigh muscles on the straight leg and slowly lift it until it is parallel to the thigh of your bent leg.
Lower your leg slowly back down to the starting position with control.
4. Return:
Repeat the movement for the desired number of repetitions, maintaining steady form throughout.
Key Points
• Proper Alignment: Keep your core engaged and your back flat on the ground to avoid arching.
• Controlled Movement: Lift and lower your leg in a slow, controlled motion to engage your thigh and core muscles.
• Focus on Muscle Activation: Concentrate on your thigh and hip muscles as you lift and lower your leg.
• Breathing: Exhale as you lift your leg and inhale as you return it to the starting position.
• Avoid Excessive Movement: Prevent any sway or lifting of your back off the floor for optimal alignment.
Benefits
The Supine Active Straight Leg Raise strengthens the thigh and core muscles, enhancing lower body stability and control. Regular practice of this exercise can improve hip flexibility, support core stability, and aid in daily movements that require controlled leg lifting.
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