Lying flat on the ground on your back, place your heel (leg straight) or foot (leg bent) up on a bench and hold the other leg up in the air. Contract your posterior chain muscles to raise your hips until they are fully extended. Pause for a count and lower back to the starting position. While the breathing pattern is not as critical in this movement as with most other exercises, try to keep the inhale to the eccentric (down) phase and the exhale on the concentric (up phase).
TIP: Crossing your arms over your chest makes this single-leg variation much tougher. Complete all prescribed reps with one leg and switch to the other leg.
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