214
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle group: Hip flexors
Muscles emphasized: Iliopsoas
Joint movement: Hip flexion with knee extension
C. Front développé
(Reformer)Lean back on the elbows with one
knee bent with the foot on the
carriage and the other knee bent
with the strap above the knee.
Bring the knee with the strap
closer to the chest, extend the
knee, bend the knee while bringing
it closer to the shoulder, and then
lower it to the starting position.
(Focus on using the iliopsoas, and
avoid letting the knee lower as it is
extended.)
Variation 1: Perform in the same
body position only with a band
looped just above the knees.- Increase springs.
- Sit with weight back on hands.
- Bring the torso to a more
vertical position with the pelvis
more neutral.
Muscle group: Hip extensors
Muscles emphasized: Hamstrings
Joint movement: Hip extension with knee flexion maintained
D. Back leg raise
(Ankle weight)Lean forward with your arms
resting on a barre or the back of a
chair and a weight on each ankle.
Bring one leg back, slightly bend
the knee, and then raise the leg
higher up until it is approximately
parallel to the floor.
(Keep the knee slightly bent as the
leg lifts, and focus on using the
hamstrings. Use the abdominals to
keep the low back from excessively
arching.)
Variation 1: Perform turned out.
Variation 2: Perform prone with
the hips resting on a ball, box, or
bench (figure 4.40B, p. 211).- Maintain the end position with
the leg, and carefully raise
the torso up toward a vertical
position, co-contracting the
abdominals and back extensors. - Perform standing with the torso
more vertical and without arm
support (figure 4.40C, p. 211). - Extend the knee at the top of
the movement.
TABLE 4.5 Selected Strength Exercises for the Hip (continued)