LEGS BY INTENTIONAL MOVEMENT
Legs (8)
L1: Hip Flexion/Extension “High step”
L2: Hip External/Internal Rotation, narrow “Hip Stabilizer”
L3: Hip External/Internal Rotation, wide “Hip rotations”
L4: Hip Abduction/Adduction “Side straight-leg lift”
L5: Hip Extension/ Flexion “Standing straight-leg glute raise”
L6: Knee Flexion/Extension “Butt Kickers”
L7: Squat
L8: Calves Targeted Squat “calf extensions”
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L1: Hip Flexion/Extension “High Step”
Targeted Muscles: Iliopsoas & Glute Max
Purpose: To help protect the hip during knee lift movements ensuring the motion occurs within the joint range of motion.
Setup: Standing wall protocol. Shift weight over to one leg in order to allow your other leg to be lifted. Have the standing leg eleva... -
L2: Hip External/Internal Rotation, narrow “Hip Stabilizer”
Targeted Muscles: Glute Med & Pectineus
Purpose: To help protect the hip from injury while weight bearing.
Setup: Standing wall protocol. Have the standing leg elevated approximately 6”, such as on a yoga block or a folded towel.
Shift weight over to one leg and draw your other leg up until y... -
L3: Hip External/Internal Rotation, wide “Hip Rotations”
Targeted Muscles: Sartorius & Adductor Magnus
Purpose: To help Strengthen the rotation of the thigh towards midline of the body and away from midline, while ensuring the hip joint remain in the proper range of motion.
Setup: Standing wall protocol. Shift weight over to one leg in order to allow... -
L4: Hip Abduction/Adduction “Side straight-leg lift”
Targeted Muscles: Tensor Fascia Latta (TFL) & Adductors
Purpose: To help protect the hip on uneven and slippery surfaces for dynamic hip stability.
Setup: Maintain a solid and supported rigid posture, leaning approximately 45° onto the wall with your shoulder. Ensure foot of top leg is slight... -
L5: Hip Extension/ Flexion “Standing straight-glute raise”
Targeted Muscles: Glutes & Rectus Femoris
Purpose: To help move the body in a forward motion and create stability around the hip joint.
Setup: Stand upright with TVA engaged (feeling like your vertebrae are being gently decompressed), and place your hands on the wall for stability. Have the sta... -
L6: Knee Flexion/Extension “Butt Kickers”
Targeted Muscles: Hamstrings & Quadriceps
Purpose: To help Strengthen the knee through its full range of motion, and provide stability for the knee with heavy lifts.
Setup: Stand upright with TVA engaged (feeling like your vertebrae are being gently decompressed), and place your hands on the w... -
L7: Squat
Targeted Muscles: All muscles of your lower body
Purpose: To help strengthen & stabilize the back, hips & knees through their full range of motion whether bending, lifting, pulling, pushing etc..
Setup: Stand upright away from the wall, yet close enough to reach it in case you need additional s... -
L8: Calves Targeted Squat “Calf Extensions”
Targeted Muscles: All muscles of your lower body, with special attention to the soleus and gastrocnemius.
Purpose: To help strengthen & stabilize the knee and ankle. Providing for improved balance and power in lower body movement.
Setup: Start in a 90° knee bent squat position.
Exhale: lift ...
