Questions and Answers
What is the purpose of the Lateral Leg Raise exercise?
What muscle groups does the Medial Leg Raise strengthen?
What is the goal of the Bent-Leg Lateral Raise?
What does the Single-Leg Tuck exercise strengthen?
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How long should one hold the Single-Leg Over position?
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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.
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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.