Target Muscles: Gluteus Maximus, Iliopsoas, Rectus Abdominis
Synergist: Hamstrings, Quadriceps, Sartorius
Required Level: Intermediate
How to do Lying Straight Leg Marches
- Lie flat on your back on a comfortable exercise mat or the floor. Ensure that your legs are fully extended and your arms are resting by your sides.
- Engage your core muscles by gently drawing your navel towards your spine. This will help stabilize your lower back throughout the exercise.
- Take a deep breath in, and as you exhale, lift one leg off the ground, keeping it straight. Make sure to maintain a slight bend in the knee to avoid any strain.
- Slowly lower your leg back down to the starting position, inhaling as you do so.
- Repeat the movement with the opposite leg, lifting it off the ground while keeping it straight.
- Continue alternating legs, performing a controlled march-like movement. Remember to keep your core engaged and maintain a steady pace.
- Aim to perform 8-12 repetitions with each leg, or as many as you can comfortably manage while maintaining proper form.
Tips for Lying Straight Leg Marches:
- Focus on maintaining control and stability throughout the exercise. Avoid any jerking or swinging motions.
- Keep your movements slow and deliberate to fully engage your core and leg muscles.
- If you experience any discomfort or pain, reduce the range of motion or discontinue the exercise. Listen to your body and only perform what feels comfortable for you.
- For an added challenge, you can place a small resistance band around your thighs, just above the knees, to provide extra resistance as you lift and lower your legs.