Enhancing Skills

Reverse leg lift

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Body Weight

The reverse leg lift is a bodyweight exercise that targets the glutes and hamstrings. It involves lifting one leg off the ground while keeping the other leg stationary.

Stretch:

  • Hamstring stretch: sit with one leg extended in front of you and the other leg bent with the foot touching the inner thigh. Reach for the extended leg with both hands and hold for 30 seconds. Switch sides and repeat.

Warm-up:

  • 5-10 minutes of light cardio, such as jogging in place or jumping jacks
  • Bodyweight squats: 2 sets of 10-15 reps
  • Lunges: 2 sets of 10-15 reps on each leg

How to select the proper weight: This exercise does not require any additional weight.

Proper form:

  1. Stand with your feet shoulder-width apart and your arms by your sides.
  2. Shift your weight onto one leg and lift the other leg off the ground.
  3. Keeping your back straight, hinge forward at the hips and lift the lifted leg behind you as high as you can while keeping it straight.
  4. Lower the leg back down to the starting position and repeat on the other side.

How to reduce the difficulty:

  • Perform the exercise while holding onto a stable surface, such as a chair or wall, for balance.
  • Perform the exercise with a shorter range of motion.

How to increase difficulty:

  • Hold onto a dumbbell or kettlebell in the hand opposite the lifted leg.
  • Increase the number of reps or sets.

Reps: Beginner: 2 sets of 10-15 reps on each leg Intermediate: 3 sets of 12-15 reps on each leg Advanced: 3 sets of 15-20 reps on each leg

Estimated time for exercise: 5-10 minutes

Body Group:

Legs

Muscle Group(s):

Gluteus, Hamstring

Muscles used:

Primary:

Gluteus Maximus

Secondary:

Hamstrings

Tertiary:

Lower Back

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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