How to do single-leg leg lifting? Diagram tutorial on single-leg leg lifting

How to do single-leg leg lifting? Illustration tutorial for single-leg leg lifting

　　Creating thigh circumference through single-leg exercises is a very good choice! Generally, we arrange single-leg leg lifting in the later stage of quadriceps training, that is, after heavy squats and/or squats, and finally do leg flexion and extension to achieve the best results.

　　Target exercise location: thigh

　　Initiating position: sit on a 45-degree upward tilt, or lie flat on the mat of the vertical leg lifter, and pedal on the left foot On the board, the legs and hips are in a straight line. Make sure the upper back and hips are in a straight line, and the left foot is pedaled or the toes are slightly outwardly rotated on the pedal.

　　Event key points:

　　1. Push the pedal with the left foot and loosen the locking device of the leg lifter, but be careful not to lock the knee joint.

　　2. Take a deep breath, hold your breath, tighten your abdominal muscles, control the rhythm of the movement, bend your knees slowly, and try to make your thighs touch your chest, and the knees are about 90 degrees between the knees. Push the pedal with force and return to the Start position.

Key points:

　　1. Use a lighter weight at the beginning, at least less than 1/2 of the weight you usually hold on your legs.

　　2. When you step on the upper position of the pedal, the focus of exercise is on the biceps femoris and gluteus maximus, and when you step on the lower position of the pedal, it is mainly to temper the quadriceps femoris.

　　3. Do not abduct the knees. During the entire movement, keep the ankle, knee, and hips in a straight line.

　　4 .When lifting, use even force on the soles of the feet.

　　5. Holding breath can make training safer, enhance the strength and stability of the spine, and be more conducive to exerting the legs, and achieve better training results. Exhale hard after the sticking point, which can release the pressure on the chest and abdomen and give the legs a short rest.

　　6. Do not lock the knee joint at the highest point to avoid injury. Exhale when the movement is completed.

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