Muscles trained: Lower back, abdominals, glutes, hamstrings.
 
1. Lie down on your back with your feet around 30/40 centimeters away from your hips, keep your feet flat on the floor about 30/40 centimeters away from each other, place your hands beside your body, palms face down.
2. Lift your right leg and place the right foot on your left knee. Breathing out, contract the abdominals and tilt the pelvis up, keeping spine in contact with the floor. When your pelvis is at the highest point, raise your back slowly and when your hips are in one line with your knees and shoulders, stop for 2 seconds. Breathing out, lower your back and tilt your pelvis down. When your pelvis is on the floor, relax all your muscles, pause and repeat with the other leg.
See also:
Raising Back With Leg In The Air
Flat Bench One Leg Supine Back Extension |
