Standing Leg Lift
Standing leg raises are a simple but effective exercise that focuses on strengthening the leg muscles, improving balance and increasing flexibility. This exercise primarily engages the hip flexors, quadriceps and glutes, making it ideal for building lower body strength and stability.
Correct Execution of Standing Leg Raises
Follow these steps to perform the exercise correctly:
- Stand upright with your feet hip-width apart.
- Keep your back straight and your hands on your hips or use a chair for support if needed.
- Engages the core muscles by pulling the navel in towards the spine.
- Slowly lift one leg straight out in front of you, keeping it straight, and avoid leaning your torso back.
- Hold the leg up for 2-3 seconds, then lower it back to the starting position in a controlled manner.
- Repeat the movement 10-15 times on each leg to complete a set.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Overextending the knee: Avoid fully locking the knee; keep a slight bend to reduce stress on the joints.
- Unstable upper body: Ensure that the upper body remains stable and upright without leaning forward or backward during the movement.
- Fast movements: Perform the exercise slowly and controlled to maximize muscle activation and avoid injury.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Use a chair or wall for support to maintain balance while performing the exercise.
- Advanced: Add ankle weights or use a resistance band to increase the intensity and further challenge the muscles.
Number of Repetitions and Sets
Perform 2-3 sets of 10-15 repetitions on each leg, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.
Breathing
Breathe evenly and controlled throughout the exercise. Inhale as you prepare the lift and exhale as you lift the leg. Inhale again as you lower the leg back to the starting position. Controlled breathing helps to maintain the rhythm and stability of the exercise.
Video Demonstration
Watch this video for a visual guide to properly performing standing leg raises: