All Fours Leg Lift and Lower

PURPOSE
» Strengthens the core
» Tones the shoulders, hips and thighs
» Enhances balance

STARTING POSITION
(Resistance 3-6 lbs on foot)
Kneel with the lower leg lengthwise on the roller and place the hands on the extension arm. Load the free leg around the arch of the foot and extend it in a straight line from the hip.

MOVEMENT SEQUENCE
Lower the toe to the floor and lift the leg up toward the ceiling without arching the lower back to target the hips and the back of the thighs.

VARIATIONS
Out and in — With the leg in line with the body, reach it across the supporting leg and out to the side to target the inner and outer thigh.
Leg circles — Circle the leg in each direction maintaining the stability of the shoulders and the pelvis.

MAKE IT EASIER
Hands on floor — Place the hands on the floor rather than on the arm for more stability.

MAKE IT HARDER
Lift the hand — Lift the opposite hand off the arm to increase the balance challenge.