Fitness Training Exercises

Strength Training - Hips
Lying Front Leg Lift

Equipment Required:

None

Starting Position:

Sit on floor with the knees bent 90 degrees. Lean back and support upper body on forearms and elbows.
Contract the abdominal muscles to stabilize the torso.
Extend one leg, keeping a slight bend in the knee.

Actions To Execute Exercise:

Lift the extended leg up to approximate 45 degree angle from the floor.
Pause; slowly lower to starting position.
Repeat.
At end of exercise set, repeat on other leg.

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the front of the hip (iliopsoas, rectus femoris).

Variations On This Exercise:

Individuals with good hamstring and low back flexibility may perform this exercise in the seated position with the back straight and hands placed around the bent knee for balance.

Precautions / Contraindications

Keep the chest lifted; avoid slouching into the shoulder joints.
This exercise may be contraindicated for some individuals with back or hip problems.
Do not allow the lower back to arch when lowering leg.

Fitness Training Tips:

Keep the torso and upper body stabilized.
Use slow and controlled movements.
This exercise is generally recommended for some individuals with knee problems.