Lying Straight Leg Marches

Lying Straight Leg Marches

Exercise Details:

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.

Other Exercises to Consider:

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