Arched Back Supine Leg Lifts
Arched Back Supine Leg Lifts
Muscle Group Stretched: Hamstrings, Back*
Muscle Group Strengthened: Hip Flexors
Type of Stretch: Active Dynamic
Difficulty: Intermediate
Suggested Prerequisites: Can lift a straight leg well past 90 degrees when doing supine leg lifts with the other leg flat on the ground & can bridge comfortably
Similar to Supine Leg Lifts with Hips on Block(s), this back-lying leg lift variation is made more challenging by adding a back arch, encouraging the pelvis to tilt forwards, making it harder to lift the leg toward the chest. By working in a slightly deeper (but supported) backbend, we strengthen our quads and hip flexors to more deeply flex our hips in backbends like bridges (helping kick one leg up in the air) and contortion handstands (helping kick the legs into a flatter split in the air).
How To
Step 1
Start lying on your back on the floor. Place a low physical support, like a foam roller or a yoga block under your lower mid back so you can arch your back while still keeping the back of your hips and head on the floor. Straighten both legs and point your toes.
If this is uncomfortable on your back - try a lower support, or find another exercise.
Step 2
Keeping your left leg flat on the floor (don’t let it start to float up), lift your right leg with control as high as you can (with control, don’t use momemntum), kicking it towards the ceiling / towards your chest - this should feel like a strong squeeze in your quads in the front of your thigh and hip flexors in the front of your hip. Then slowly lower the left leg back to the floor.
Repeat for 8-12 leg lifts on the right leg, then switch to the left leg.
Modifications
Need to make it easier?
Make your back support smaller, like using a rolled up towel instead of a yoga block.
Want to make it harder?
Increase the arch in your back by making the back support taller (so long as that feels OK on your back!)
