Strengthening Leg Raises Exercises

Questions and Answers

What is the purpose of the Lateral Leg Raise exercise?

Strengthens inner thigh and hip muscles

Strengthens the hip flexors

Strengthens lateral hip and upper leg muscles (correct)

Develops flexibility of the hips

What muscle groups does the Medial Leg Raise strengthen?

Inner thigh and hip muscles (correct)

Lateral hip and upper leg muscles

Hip rotator muscles

Flexors and extensors of the leg

What is the goal of the Bent-Leg Lateral Raise?

Strengthens hip rotator muscles (correct)

Develops flexibility of the lower back

Strengthens all leg muscles

Strengthens lateral hip muscles

What does the Single-Leg Tuck exercise strengthen?

<p>Hip flexors, lateral hip, and upper leg muscles</p> Signup and view all the answers

How long should one hold the Single-Leg Over position?

<p>20-30 seconds</p> Signup and view all the answers

Study Notes

Lateral Leg Raise

Performed in a 4-count, slow cadence to strengthen lateral hip and upper leg muscles.
Begin lying on the right side with legs extended straight, feet together, and toes pointing ahead, supported by the right elbow at a 90-degree bend.
Alternate starting position by lying on the left side with the same leg setup.

Medial Leg Raise

Executed in a 4-count, slow cadence to enhance inner thigh and hip muscle strength.
Start on the left side, extending the left leg while bending the right leg at 90 degrees behind it, upper body supported by the left elbow.
Alternate starting position on the right side with the right leg extended and the left leg bent similarly.

Bent-Leg Lateral Raise

Carried out in a 4-count, slow cadence targeting hip rotator muscles.
Commence lying on the right side with both legs bent at 90 degrees and feet together, supported by the right elbow.
Alternate on the left side with the same leg configuration.

Single-Leg Tuck

Conducted in a 4-count, slow cadence to strengthen hip flexors, lateral hip, and upper leg muscles.
Start on the right side with legs extended, raising the left leg 6 to 8 inches above ground, supported by the right elbow.
Alternate on the left side, raising the right leg to the same height.

Single-Leg Over

Maintained for 20-30 seconds on each side to improve hip and lower back flexibility.
Begin in a supine position, arms sideward, palms down, and head on the ground.
For the right stretch, bend the left knee to 90 degrees over the right, grasping the outside of the left knee with the right hand, pulling toward the right.
Reverse to stretch the left side by bending the right knee similarly and pulling with the left hand, holding each stretch for 20-30 seconds.

Description

This quiz covers various leg raise exercises designed to strengthen different muscle groups in the hips and thighs. Learn the correct positions and techniques for lateral, medial, and bent-leg lateral raises. Each exercise is explained with precise starting positions and movements.