Prone Leg Lift Alternated
Use this exercise to build your own workout in our app.
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This Pilates exercise is a variation of the classic Swan Dive. If done properly, this simple but effective exercise tones and strengthens the back of the legs (glutes and hamstrings). It also improves the elasticity and extension of the hip and stabilizes the entire pelvic region.
"Prone leg lifts" must be performed in a slow and controlled manner taking care that the abdominal muscles are kept taut so as to protect the lower back.
How to do it
- 1In the prone position, rest your forearms on the floor with your palms facing the ground.
- 2Squeeze buttocks and abdominal muscles and lift your legs straight in an alternating manner.
- 3Slowly return to the starting position.
⚠️ Common mistakes
- Lift your hips off the ground
- Bend your back
Now you know how it is done. In the app it joins the other exercises and becomes a multi-week plan.
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