Side Leg Raises

طريقة الأداء

1. 01Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
2. 02Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
3. 03Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —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.
• —Bouncing into the stretch instead of holding it.