Raising a leg lying on its side: the effectiveness of the exercise

Side leg raises

Starting position

Lie on your right side on a fitness mat. Bend your right hand at the elbow and rest your forearm on the floor. With your left hand, rest your palm on the floor near the body. The body should be on weight starting from the pelvis. The right leg lies flat or bent at the knee on the floor, the left should lie on top.

Technique for lifting a leg lying on its side

  1. Lie on your side.
  2. On exhalation, lift the left leg up to a level where there will be an angle of 45 degrees.
  3. Hold for 1-2 seconds and gently lower to a horizontal position, but do not put your foot, and immediately repeat. The movement occurs at a short amplitude.

Подъём ноги лёжа на боку Подъём ноги лёжа на боку

Side leg lifts

Картинки по запросу "side leg lifts"

  1. Lie on your side.
  2. This time bend your upper leg at the knee and place your foot on the floor. The knee of the upper leg forms an angle of 45 degrees with respect to the lower leg.
  3. Raise your lower leg without bending at the knee.
  4. Do three sets of 15 reps for each leg.

Band side leg raise

Картинки по запросу "band side leg lifts"

Technique of execution:

  1. Lie on your side, lower arm on the floor, upper in front of you for emphasis.
  2. Tightening the abdominal muscles, move the lower leg slightly forward relative to the upper so that the inside of the foot of the higher leg touches the floor.
  3. Take your upper leg high up, keeping the position of the hips one above the other. Pause and lower your foot to its original position.
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Advice

For beginners, it is enough to do 2 approaches for each leg, and for those who are confident in their abilities, you can increase their number to 3-4. The number of repetitions in the approach is 15-20.

To achieve a lasting result and harmonious development of the muscles of the lower body, combine the swing with other strength exercises. Finish each session with a stretch.

Mistakes

• Bent leg at the knee.

• Leg lift is higher than necessary.

Author: Jones Wright