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Leg raise. The leg raise is a strength training exercise which targets the iliopsoas (the anterior hip flexors). Because the abdominal muscles are used isometrically to stabilize the body during the motion, leg raises are also often used to strengthen the rectus abdominis muscle and the internal and external oblique muscles.
Major variants: Arnold Press (dumbbells are raised while rotating the palms outwards). Dumbbell lateral raise. The lateral raise (or shoulder fly) is performed while standing or seated, with hands hanging down holding weights, by lifting them out to the sides until just below the level of the shoulders.
Standing calf raises are executed with one or both feet. They are frequently done on a raised surface with the heel lower than the toes to allow a greater stretch on the working muscles. The exercise is performed by raising the heel as far as possible. Weights or other methods of providing resistance are commonly used, but the exercise is also ...
Stand on one leg with your other foot lifted slightly off the ground. Hold the position for 20 to 30 seconds, maintaining balance. Switch legs and repeat. Perform three sets on each leg. 2. Side ...
Eb says: The single-leg deadlift will make you focus on the working side hamstring and glute more, but remember this is a full posterior chain move. That means you want your entire back engaged as ...
Bodyweight squat. A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up. Squats also help the hip muscles.
Work it in: Start with two to three sets of 8 to 10 reps of hanging leg raises. Rest one or two minutes in between sets. Rest one or two minutes in between sets. Do the move three times a week.
Single leg deadlift – This is a deadlift where one foot is on the ground and the other is raised. The grounded leg is primarily used to lift the weight and power the movement. The raised leg is roughly parallel with the straight grounded leg when the weight is lifted, and moves behind when the weight is lowered and the person bends over.
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