Week 118: Prone Bilateral Leg Extension/Dolphin Kick Holds
- Keep It Moving PT & Wellness
- 10 minutes ago
- 2 min read
It's December! Which means ski & snowboard season has commenced! These drills are geared towards those of y'all who love to shred, so this month's theme is Shred Prep! Check out our official Shred Prep program for a more robust 6-week program designed to have you charge those runs with confidence this season!
Exercise: Prone Bilateral Leg Extension/Dolphin Kick Holds
Purpose: To improve strength and endurance of the back extensors (especially in the lumbar spine), the glutes and the hamstrings
Who It's For: Snowboarders, skiers, splitboarders, alpine tourers, cross-country skiers, snowshoers, and lodge squatters too!
Why We Love It: Because we need a strong back on the slopes
Procedure:
Lay on your stomach with your forehead resting on a towel or something soft. If your low back is sensitive, place a flat pillow under your belly and above your pelvis
Place your hands overhead
Exhale to drive tension in and brace your core
Lift up both legs towards the ceiling without losing core bracing or letting your back arch. You should primarily feel your core, back muscles and glutes working.
Hold for 2 seconds
Repeat 6-8 times
Too hard? Try a regressed version lifting only one leg at a time: Prone Alternating Leg Extensions
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
Want to work with us in person at our Burlington Physical Therapy clinic? Schedule a free discovery call to learn how we can help you move better
Comments