CORE: "1-Leg Extension"

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Start face down on all fours.

2. Position knees directly under hips and hands directly under shoulders.

3. Squeeze glutes (butt) of one side and extend leg straight back.

4. Keep hips level--do not "hike" up one side or tilt as you extend.

5. Hold leg in extended position long enough to "stabilize" then slowly return to ground and repeat with other side.

6. As ability allows, try to get leg "straight" as you extend.

7. *Note: Place mat or towel under knees to provide extra padding and comfort.

8. Review Bird Dog Exercise

Tips: This is a great intro for the Bird Dog which combines a leg extension with an arm extension.  The key to doing the extension is to "squeeze the butt" as you extend and to keep the leg as "straight" as possible.

• Common mistakes are to "hike up" one side of hip during the leg extension.  People do this to shift weight "off their core" and over the down leg which is more stable.  By keeping the hips "level" you put "more load or weight on the core" and ask it to work harder--this is the objective!  Do not compensate by shifting and hiking your hips.  If you can't get the full straight leg extension with level hips this is fine--just get whatever extension you can to start.  It's better to have a bent leg with level hips than to shift the hips out of position just to get the full extension.  Another problem is going too fast.  The whole idea is to improve core "stability" which means you need to hold the extension long enough to control movement (stop most of the shaking and wobbling) "then slowly and with control" lower the leg and alternate on the opposing side.

• Option: Hold the extension longer than you need for basic stabilization.  For example, extend, stabilize, then hold for a full 15 seconds before alternating.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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