Arched Back Supine Leg Straightens
Arched Back Supine Leg Straightens
Muscle Group Stretched: Hamstrings, Back*
Muscle Group Strengthened: Hip Flexors, Quads
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 hold a comfortable bridge.
I like this as a companion exercise to Arched Back Supine Leg Lifts because it challenges our quads in a slightly different way. We still focus on contracting the hip flexors to keep our hip flexed, but we alternate bending and straightening the knee to increase and decrease the hamstring stretch component. This can be a great quad strengthener if you tend to microbend your knee in bridge leg lifts or aerial splits.
How To
Step 1
Start lying on your back with a yoga block (on the low height setting) under your mid back, helping support an arch in your back. Make sure the block is far enough away from your hips that the back of your hips can rest on the floor and you can straighten your legs.
If this is an uncomfortable amount of arch for your low back, try a smaller support, or try a different exercise. Never push through pain!
Step 2
Keeping your left leg flat on the floor, bend your right knee and kick it in towards your chest as much as you can without your hips lifting off the floor. Don’t use your hands to pull the leg in, only kick it in as much as you can using your hip muscles.
Step 3
Keeping the right thigh squeezing towards your belly, and knee squeezing towards your chest, kick the right leg all the way straight. Keep squeezing the straight leg in toward your chest for a moment, then bend the knee.
Alternate straightening and bending the knee 8-12 times, all the while keeping the leg squeezing towards your chest - try not to let it drift away!
Modifications
Need to make it easier?
Use a lower height support object like a rolled up towel.
Want to make it harder?
Use a taller backbend support object, like a foam roller or two yoga blocks (only if that feels comfortable on your back!)
Related Content
Flexopedia: Arched Back Pike Leg Lifts
Blog Post: Flat Split on the Floor but Not in the Air - What Gives?
