Assisted Leg Lower

Starting Posture

Lie flat on your back with your legs bent at the knees and your feet flat on the floor. Place your hands palm down under your buttocks for support.

How to Exercise

Slowly straighten one leg at a time, keeping the other leg bent. Use a towel or resistance band around your foot to assist in lowering your straightened leg towards the floor. Only go as far as you can comfortably without lifting your lower back off the ground. Hold the stretch for 10-30 seconds before returning to the starting position and switching legs.

Breath Control

Inhale deeply through your nose as you prepare to lower your leg, and exhale slowly through your mouth as you lower your leg. Remember to breathe steadily and avoid holding your breath.

Common errors

Common errors include lifting the lower back off the floor, bending the knee of the supporting leg, or using too much assistance from the towel or resistance band. Make sure to keep both hips level and maintain proper alignment throughout the movement.

Weights

Grips

Variations

To increase the intensity of this stretch, gradually straighten both legs at the same time and lower them towards the floor. You can also experiment with different angles and positions to target specific areas of the legs and hips.

Comments and tips

Focus on engaging your core muscles to stabilize your pelvis throughout the exercise. Keep your shoulders relaxed and maintain a neutral spine position. If you feel any sharp pain or discomfort, stop the exercise immediately. Start with a gentle stretch and gradually increase the range of motion as your flexibility improves.

Cautions

Avoid jerking or bouncing movements while performing this exercise. Do not force your leg to lower beyond your range of motion. If you have any hip or lower back injuries, consult with a healthcare professional before attempting this exercise.