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Double Leg Lift

Setup lie with the sacrum on the roller, lengthen both legs long to the ceiling, the feet pointed, the arms long to the sides with the palms holding the roller (photo 1)
Action breathe in and lower long legs a little (photo 2), breathe out and move the legs back
Modification 1 with the feet flexed (photo 3), breath in and lower long legs a little (photo 4), breath out and move the legs back
Modification 2 lie with the back on the roller, lengthen both legs long to the ceiling, the feet flexed, the arms long to the sides (photo 5). Breathe in and lower long legs a little (photo 6), breathe out and move the legs back. You can move the legs with the feet pointed (photo 7)
Precision Points do NOT move your lower back, keep a perfectly still torso and the pelvis motionless, do NOT tilt the head back. If you cannot keep the position, reduce the range of motion
Purposes stabilization and strengthening of the core muscles, strengthening and stretching of the leg muscles
photo 1
photo 1
lie with the sacrum on the roller, lengthen both legs long to the ceiling, the feet pointed, the arms long to the sides with the palms holding the roller
photo 2
photo 2
breathe in and lower long legs a little, breathe out and move the legs back

photo 3
photo 3
with the feet flexed

photo 4
photo 4
breath in and lower long legs a little, breath out and move the legs back
photo 5
photo 5
lie with the back on the roller, lengthen both legs long to the ceiling, the feet flexed, the arms long to the sides
photo 6
photo 6
breathe in and lower long legs a little, breathe out and move the legs back

photo 7
photo 7
you can move the legs with the feet pointed
Stránky Fakulty sportovních studií MU
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