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Movement Tip: Band Quadruped Leg Extension w/Lateral Challenge

Today’s movement prep exercise is awesome for not only activating the muscles surrounding the hips, but also the entire core system! The lateral resistance challenge from the band makes this a lot like a Palloff Press but with your leg instead of arms. Here is how to do it:

-Focus on your frame. While the movement and challenge from the band is with your leg, the stability of your frame is where the magic is happening. Although you will feel the band tensioning the leg you extend, the muscles of the core and stabilizing hip need to anchor and work equally as hard if not harder to provide the proper base of support for that extending leg to leverage off of and perform the motion.

-To create a strong frame your points of contact with the ground must be firm. Spread your fingers apart providing greater surface area for a larger base of support and use those fingers to grip into the ground as well. Activating those intrinsic hand muscles also generates more wrist support and space in the joints for pain free wrists! The knee that you will be posting on is equally important. Make sure it is comfortable and well grounded.

-Anchor a large loop band to a stable post about knee height when standing. Loop the free end around the mid-foot of the leg that you will be extending.

-Facing sideways to the anchor point at a distance where band tension is appropriate for you, start on hands & knees with shoulders stacked over hands & hips stacked over knees with neutral spine. Think of being long from the crown of your head down to your tail bone and scooping your shoulder blades and filling up your mid-back to create proper stability through your shoulders.

-With an engaged cinched core keeping hips and shoulders square with one another and the ground, slowly extend the leg with the band around it while resisting the lateral tension keeping it inline with body. Move with purpose and think of placing your leg where it needs to be.

-Extend the leg so that it is aligned with your torso height and hip. Hold for the specified time before slowly returning to start position and repeating.

-Complete a full set with your weaker side first before switching.

My preferred variables for this movement are 1-3 sets, 3-6 reps/side with 5-10 second holds at the end range. Enjoy!