Moving the Lower Extremities: One leg raise, alternate leg
raises or alternate arm and leg raisesNote: This exercise is considered to be the most advanced of all of
the table top positions. The trainer must ensure that the client has
properly progressed to this level of balance, stability, or core strength.Starting Position:
• Feet are hip width apart and lower legs and thighs run parallel
to one another
• Keep the ASIS level and equal distance to the floor
• Activate the TrA
• Retract and depress the shoulder blades and remain open
through the chest
• Looking down at the floor, the neck is aligned with the rest of
the spineWorking Phase: (inhale and exhale normally)
• Engage the muscles along the spine and the gluteus maximus
• Slowly lift the leg away from the floor and do not go past paral-
lel with the floor
• The pelvis remains level and the ASIS remain equal distance
to the floor
• The spine remains in neutral and the leg remains strong
• The movement is derived from extension at the hip combined
with extension of the knee, not extension of the spine
• The leg is held at the top of the movement for two to three
seconds before slowly lowering to the floor
• Keep the core engaged and the pelvis in neutral
• Take care not to arch through the spine or tilt the pelvisCommon errors in exercise form and technique for Prone Erector
Spinae Exercises include:Chapter 6 Muscle Balance, Posture and Spinal Stability