Active Leg Lowering to Bolster

This pattern is to improve hip mobility and stability for the active straight leg raise pattern with the use of a bolster.

Set-Up: Begin in the supine posture by positioning yourself face up so that your back is on the floor. Place both feet / Achilles on the bolster. Flex your hips to 90 degrees. If 90 degrees is not achieved flex as much as you can while keeping your legs straight. 

Action: Once in this position lower one leg to the bolster while maintaining the other legs position. Work to get the heel to touch the bolster with a neutral pelvis.

Return: Return the leg to the start position and repeat the sequence

Related Exercises

• Stick Work - Adductor Release

  This helps breakdown any facial restrictions and improve adductor flexibility.
• Assisted Single Leg Lowering

  This assisted pattern is to improve hip mobility and stability for the active straight leg raise pattern.
• Single Leg Deadlift Body Weight

  This exercise helps develop single leg stability and pattern the single leg deadlift.
• Chop from Half Kneeling with Cable Bar

  This is a diagonal pattern that helps develop trunk and lower body stability and upper body strength.