Straight leg raise is an excellent exercise to strengthen hips! Try it now

Robust hip joints are important for a number of actions. They provide stability and steadiness, mobility and suppleness, decrease again assist, damage prevention, posture and practical independence in a human physique. Aside from the fundamental workout routines you could embody in your health regime, don’t miss out on the straight leg elevate to strengthen hips. These are efficient for strengthening the hip muscular tissues, notably the hip flexors, glutes, and quadriceps!

What’s straight leg elevate train?

It’s a transfer the place you lie down and carry one leg at a time. It targets your hip muscular tissues and decrease abs, serving to to construct power and stability, says health coach Abhi Singh Thakur. The one elevate is likely one of the workout routines beneficial after a hip surgical procedure, in accordance with a 2017 analysis printed within the Worldwide Journal of Sports activities Bodily Remedy. They’re usually utilized in bodily remedy to recuperate from accidents or surgical procedures by steadily rebuilding power and mobility within the legs and hips, says Thakur.

How does straight leg elevate strengthen hips?

Once you carry your leg, it really works your hip flexors (the muscular tissues that enable you to carry your leg) and glutes (your butt muscular tissues), making your hips stronger. Strengthening hip flexors is essential, as they’re essential for actions like strolling, working, and climbing stairs, says the professional.

Listed below are different advantages of straight leg elevate –

• By lifting one leg, you have interaction your core muscular tissues to keep up steadiness, which strengthens your abs and decrease again.
• Balancing on one leg improves your stability and coordination, which is helpful for each day actions and sports activities.
• They assist tone the quadriceps and hamstrings, giving your thighs a firmer look.
• They strengthen muscular tissues across the knee and hip, supporting joint well being and decreasing the danger of damage.
• Common apply can improve the flexibleness of your hip and leg muscular tissues.

Learn how to do straight leg elevate?

Right here’s methods to carry out the straight leg elevate:

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• Lie flat in your again together with your legs stretched out and arms by your sides.
• Tighten your abs if you lie down.
• Increase one leg straight up in direction of the ceiling, retaining it straight. Ensure that the opposite leg ought to is on the bottom.
• Maintain for a bit, then slowly decrease it again down.
• Observe these steps for the opposite leg.

Whereas doing this train for strengthening hips, preserve the next factors in thoughts –

• Don’t arch your again, as an alternative, preserve your again flat on the bottom to keep away from pressure.
• Keep away from dashing; transfer slowly to get the total profit and keep away from damage.
• Ensure that your abs are working to maintain good kind.
• Don’t carry your legs too excessive. Raise solely to the purpose the place it feels snug with out straining.

Intention for 3 units of 10 to fifteen reps per leg, a few occasions every week. Keep it up for a couple of weeks to see outcomes, says Thakur.

Straight leg elevate is nice in your hips, which is why it’s not simply an train for individuals with hip accidents or surgical procedures. However if in case you have decrease again ache, keep away from it, as it may make it worse. Additionally, supine workout routines, which implies mendacity on the again or wanting upward, might not be good for pregnant girls as a consequence of security considerations. It’s best to verify with a physician first after which embody a brand new train in your health regime.