Airplane With Leg

Description

Get down on all fours, with your hands under your shoulders and your knees under your hips, and the spine in a neutral position. Extend one leg straight back in line with your hip, with the foot either flexed or pointed depending on the variation, aiming to lengthen through the heel without letting the pelvis tilt or the lower back arch. Hold the position for a few seconds, then return to the starting position and repeat with the opposite leg. Perform the movement slowly and in a controlled manner, keeping your core engaged.

Settings

Equipment

No Equipment

Positions

Quadruped Position

Muscle groups

Hip extensorsLumbar extensors

Difficulty

Easy

Movement

Extension

Contraction mode

Isometric