Lying leg thrusts

This is a two part exercise – a “halfway down” leg raise followed by a hip thrust.

Start by lying on your back with your head and shoulders raised off of the floor, your hands (palms down) on the mat by your hips, and your legs at a 90° angle from the floor. Slowly lower your legs only half way to the floor to an angle of approximately 45° from the floor. Do not go all the way to the floor with the legs as this promotes an arched back and can put a lot of stress on the lumbar spine.From the 45° position, raise your legs back up to the 90° position. Once the legs are back at the 90° position (no further), thrust your hips off the floor.

1. START DOWN ....................................... 2. HALF WAY

3. BACK TO START POSITION ................. 4. THRUST HIPS OFF GROUND