Leg Lift

طريقة الأداء

1. 01While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
2. 02With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
3. 03Slowly bring the raised leg back to the floor as you breathe in.
4. 04Repeat for the recommended amount of repetitions.
5. 05Repeat the movement with the opposite leg.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.