Leg Work Flashcards
- *Gluteal Side Lying Series**
- *Gluteal Kneeling Series**
- *Ankles Sitting Series**
- *Supine Series**
- *Ankles Bent Knees Prone Series**
- *Side Leg Lifts Fundamental
- Gluteals Side Lying Series***
Set Up: Lying on side in neutral spine position, bottom arm
straight and palm facing up, head resting on arm, pelvis
perpendicular to Mat, top hand placed on Mat, elbow
bent, bottom hip and knee at 90 degrees flexion, top
leg straight, hip height in line with trunk, hip internally
rotated
Resistance: light to medium
MOVEMENT Exhale: Lift leg
Inhale: Lower leg, return to start position
MUSCLE FOCUS • Hip abductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip abductor strength
• Pelvic lumbar stabilization
CUES • Keep knee slightly bent
• Keep pelvis stable as leg moves down and up
• Keep leg and foot relaxed, toes directed toward Mat
Forward and Lift
Fundamental
Gluteals Side Lying Series
Set Up: Starting in Side Leg Lifts position (page 76)
Resistance: light to medium
MOVEMENT Exhale: Move leg forward to 90 degree hip flexion,
lift leg, lower leg
Inhale: Move leg back, return to start position
MUSCLE FOCUS • Hip abductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip abductor strength
• Pelvic lumbar stabilization
CUES • Keep pelvis stable as leg moves foward and back, up and down
• Keep knee slightly bent
• Keep leg and foot relaxed, toes directed toward Mat
• Keep movement hip height and higher
Forward with Drops
Fundamental
Gluteals Side Lying Series
Set Up: Starting in Side Leg Lifts position (page 76),
bringing leg forward to 90 degrees hip flexion
Resistance: light to medium
MOVEMENT Exhale: Lower leg, lift leg, 5 pulses
Inhale: Lower leg, lift leg, 5 pulses
MUSCLE FOCUS •
Hip abductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip abductor strength
• Pelvic lumbar stabilization
CUES • Keep pelvis stable as leg moves down and up
• Keep knee slightly bent
• Make movement small
• Keep leg and foot relaxed, toes directed toward Mat
• Keep movement hip height and lower
Adductor Lift
Fundamental
Gluteals Side Lying Series
Set Up: Starting in Side Leg Lifts position (page 76), top leg in
front of bottom leg, hip externally rotated, bottom leg
leg straight and parallel, foot plantarflexed
Resistance: light to medium
MOVEMENT Exhale: Lift leg
Inhale: Lower leg
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip adductor strength
• Pelvic lumbar stabilization
CUES • Keep pelvis perpendicular to Mat
• Maintain neutral spine position throughout
• Keep bent leg stable, knee reaching toward ceiling
• Avoid resting leg on Mat between repetitions
- *Hip Abduction Bent Knee
- Gluteals Kneeling Series* Fundamental**
Set Up: Starting in Hip Extension Bent Knee position (page 80)
Resistance: light to medium
MOVEMENT Exhale: Lift leg to side
Inhale: Lower leg, return to start position
MUSCLE FOCUS • Hip abductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip abductor strength
• Pelvic lumbar stabilization
CUES • Focus on hip disassociation
• Maintain pelvic stabilization with emphasis on avoiding lateral
tilt and rotation of pelvis
• Minimize shifting of weight
• Keep shoulders aligned over wrists
• Maintain consistent 90 degree angle in knee of moving leg
- *Hip Extension Bent Knee
- Gluteals Kneeling Series***
Fundamental
Set Up: Kneeling in quadruped position, neutral spine, wrists
under shoulders, knees under hips
Resistance: light to medium
MOVEMENT Exhale: Lift leg
Inhale: Lower leg, return to start position
MUSCLE FOCUS • Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip extensor strength
• Pelvic lumbar stabilization
CUES • Focus on hip disassociation
• Maintain pelvic stabilization with emphasis on avoiding anterior
tilt and rotation of pelvis
• Reach toes to ceiling
• Maintain consistent 90 degree angle in knee of moving leg
- *Hip Extension Straight Leg
- Gluteals Kneeling Series***
Fundamental
Set Up: Starting in Hip Extension Bent Knee position (page 80),
one leg straight back, foot plantarflexed
Resistance: light to medium
MOVEMENT Exhale: Lift leg
Inhale: Lower leg, return to start position
MUSCLE FOCUS • Hip extensors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip extensor strength
• Pelvic lumbar stabilzation
CUES • Focus on hip disassociation
• Maintain pelvic stabilization with emphasis on avoiding anterior
tilt and rotation of pelvis
• Keep leg elongated
• Maintain consistent 90 degree angle in knee of moving leg
Ankles
Sitting Series
Fundamental
Set Up: Sitting upright, legs bent, shins parallel, feet placed firmly
on floor, Magic Circle above ankles, parallel to floor
MOVEMENT Exhale: Press legs together
Inhale: Open legs
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip adductor strength
• Trunk stabilization
CUES • Maximize engagement of intrinsic muscles of foot
• Maintain trunk stabilization
• Maintain tension in circle, increase tension when pressing
together
• Keep shins parallel as legs press together
Below Knees
Sitting Series
Fundamental
Set Up: Starting in Ankles position (page 90), Magic Circle below
knees, parallel to floor
MOVEMENT Exhale: Press legs together
Inhale: Open legs
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip adductor strength
• Trunk stabilization
CUES • Maintain trunk stabilization
• Maintain tension in circle, increase tension when pressing legs
together
Above Knees
Sitting Series
Fundamental
Set Up: Starting in Ankles position (page 90), Magic Circle above
knees, perpendicular to floor
MOVEMENT Exhale: Press legs together
Inhale: Open legs
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip adductor strength
• Trunk stabilization
CUES • Maintain trunk stabilization
• Maintain tension in circle, increase tension when pressing legs
together
Adductor Squeeze
Supine Series
Fundamental
Set Up: Lying supine in neutral spine position, feet together,
knees bent and apart, Magic Circle between knees
MOVEMENT Exhale: Press legs together
Inhale: Open legs
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Spinal extensors
OBJECTIVES • Hip adductor strength
• Pelvic lumbar stabilization
CUES • Maintain neutral pelvis
• Keep shoulders and neck relaxed
• Maintain tension in circle, increase tension when pressing legs
together
Knees
Supine Series
Fundamental
Set Up: Lying supine, legs in table top position, placing
Magic Circle above knees, parallel to Mat
MOVEMENT Exhale: Press legs together
Inhale: Open legs
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Hip flexors
OBJECTIVES • Hip adductor strength
• Pelvic lumbar stabilization
CUES • Keep shins parallel to each other and to Mat
• Keep thighs perpendicular to Mat (as close as possible)
• Maintain pelvic lumbar stabilization
• Maintain tension in circle, increase tension when pressing legs
together
Ankles
Supine Series
Fundamental
Set Up: Starting in Knees position (page 93), legs straight on
diagonal line, Magic Circle above ankles
MOVEMENT Exhale: Press legs together
Inhale: Open legs
MUSCLE FOCUS • Hip adductors
• Spinal flexors
• Hip flexors
OBJECTIVES • Hip adductor strength
• Pelvic lumbar stabilization
CUES • Keep legs at consistent height
• Maintain pelvic lumbar stabilization
• Maintain tension in circle, increase tension when pressing legs
together
Ankles Bent Knees
Prone Series
Fundamental
Set Up: Lying prone, knees bent at 90 degrees, thighs lifted off
Mat, feet plantarflexed, Magic Circle above ankles,
head resting on back of hands
MOVEMENT Exhale: Press legs together
Inhale: Open legs
MUSCLE FOCUS • Hip adductors
• Hip extensors
• Spinal extensors
• Spinal flexors
OBJECTIVES • Hip adductor strength
• Hip extensor strength
• Spinal extensor control
• Pelvic lumbar stabilization
CUES • Reach feet toward ceiling
• Keep hips extended
• Maintain abdominal support to avoid pressure on lower back
• Maintain tension in circle, increase tension when pressing legs
together
