This exercise helps you learn to lift with your hips and a flat back by picking up two kettlebells from a stool with one hand on your lower back first.
Assisted Single Leg Lowering
This exercise helps you build hip flexibility and core control by lowering one leg to the floor while pulling on a band to keep your core engaged.
- Starting Position:
- Supine
Start: Lie on your back. Raise both legs straight up toward the ceiling, as high as you can with knees straight. Hold a band handle in each hand and pull the band down toward the floor until you feel your core switch on.
Action:
Keep one leg pointing at the ceiling.
Slowly lower the other leg until the heel touches the floor.
Your lower back stays relaxed against the floor as the leg comes down — the band tension helps you hold that.
Raise the leg back up. Repeat, then switch legs.
Feel: You should feel a stretch behind the raised leg and your stomach working. The most common mistake is letting the top leg drift toward you as the bottom leg lowers — keep it pointed at the ceiling the whole time.
Related Exercises
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This exercise helps you learn a clean hip hinge with a cable bar held along your spine, anchored high so it lightens your body.
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This exercise helps you learn the single-leg hip hinge with a dowel along your spine that tells you if your back rounds.
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This exercise helps you free up your hips while your core keeps your lower back steady, lowering one leg to a bolster instead of the floor.