Seated Pike Leg Lifts

How To

The seated pike leg lift boosts our core strength by improving mobility and control of our hamstrings, quads, glutes, hips and lower abdominal muscles.

• Sit on the floor with your legs extended in front of you.
• Keeping your legs straight, lock your knees and point your toes out in front of you. Put your hands on the floor, approximately in line with your knees.
• Engage your core and lift: Keeping your back straight and near vertical, legs straight, knees locked and toes extended forward, slowly lift your legs and tap your heels together.
• Lower: With your core still engaged, bring your heels apart and slowly lower your feet back down to the floor. Make sure to maintain that same form in the back, knees and toes.

Tips

Engage your core

Throughout the exercise, keep your core engaged to support your lower back and maintain proper posture.

Keep your back straight

As you lift and lower your legs, maintain a straight back and avoid rounding your shoulders or slouching.

Breathe

Don't hold your breath during the exercise. Inhale as you lower your legs and exhale when you lift them back up.

Use your hands for support

Place your hands on the floor beside your hips or slightly behind you, using them for stability and balance as you lift and lower your legs.

Point your toes

Actively point your toes forward to engage your quads and lengthen your leg muscles, helping to stabilize your legs during the lifts.

Start with small lifts

If lifting both legs together is too challenging, start by lifting one leg at a time or lifting both legs a smaller distance off the ground.

Progress gradually

As your strength and flexibility improve, you can challenge yourself by lifting your legs higher or holding the lift for a longer duration.

Stretch afterward

After completing your leg lifts, gently stretch your hamstrings, hips, and lower back to release any tension and maintain flexibility.