Prone Single Leg Lifts work the glutes and hamstrings and encourage movement from the hip joint.
Starting Position
• Lie on your front, one hand on top of the other and forehead resting on your hands. Legs should be slightly apart, and you can place a small cushion under the pelvis if needed.
Action
• Breathe in to prepare, breathe out, connect the abdominals, feel as you are reaching the leg along the floor and then lift off the floor, maintaining a neutral pelvis.
• The leg will probably not lift too high, think length rather than height throughout this exercise.
• Return the leg as you breathe in and then change side.
Tips
• Keep both hip bones in contact with the mat, so you don’t rock from side to side.
• Keep the leg straight and FEEL where you are moving from, you should be moving from your hip joint. The front of you hip should feel as if it is opening up as you lift the leg. Focus on relaxing around the hips.
• No forcing or lifting the leg up towards the ceiling – the movement is slow, controlled and smooth.
• If you are feeling this in your low back, check that you are keeping your pelvis still, make sure you are not lifting the leg too high and if you still feel it, try with a small cushion under your pelvis.