Single leg raises involve lying down and lifting one leg at a time while keeping the other leg straight on the ground. Here's how to perform them correctly:
- Lie on your back with your legs extended straight out in front of you. Your arms can be at your sides, palms down, for support.
- Engage your core muscles. This means tightening your abdominal muscles as if you were preparing to be punched in the stomach.
- Exhale and slowly lift one leg straight up towards the ceiling. Don't bend your knee. Only raise it as high as you comfortably can, without arching your back. The reference video suggests finding a height that's challenging but achievable.
- Inhale and slowly lower the leg back down to the starting position. Control the movement – don't just let your leg drop.
- Repeat the lift and lower motion for the desired number of repetitions.
- Switch legs and repeat the process on the other side.
Important Considerations:
- Core Engagement: Maintaining a tight core is crucial for protecting your lower back and maximizing the effectiveness of the exercise.
- Back Posture: Avoid arching your lower back. Keep your lower back pressed against the floor as much as possible. If you find it difficult, try bending your non-lifting knee and placing your foot flat on the floor.
- Range of Motion: Don't focus on lifting your leg as high as possible. Focus on controlled movement and maintaining good form. If you can't lift your leg very high without arching your back, that's okay.
- Breathing: Coordinate your breathing with the movement. Exhale as you lift the leg, and inhale as you lower it.
- Progression: As you get stronger, you can increase the difficulty by adding ankle weights.