Single Leg Kicks on Stomach

Build long and lean hamstrings with this great, isolating exercise!
This exercise is great for helping to build hamstring strength while lengthening the front of your quad and hip. Key points to remember are:

  • Hold your low abs and pelvic floor in and up.
  • Press the front of your pubic bone into the floor. This helps keep your pelvis from rocking back as your foot comes off the floor.
  • Keep your shoulders down away from your ears. If you have trouble doing this while thinking about your pelvis and legs, lower your upper body down and place your hands under your forehead so you are laying flat. Then you only have to think about your pelvis and your legs.
  • Lengthen your leg away from your hip as you bend your knee. The more your think about stretching your leg, especially your upper leg, away from your hip, the more you will feel the stretch and lengthening of the front of your leg and hip. It will also help stabilize your hips.
  • Only bring your heel up as far as you can control your hips. The most important part of this exercise is to keep your hips stable, as that is how you isolate into your hamstrings and stay out of your upper glute/low back area. When you start doing this exercise, start going slow and make sure that you keep those hips stable. If your hips start to move, back off a little and stop with your foot a little lower. The more you do these, the higher your foot will come up off the floor. However, if you push past where you can keep your hips stable, you won’t build your hamstring strength because you will be compensating with your upper glute muscles.

Interested in learning more exercises that build longer and leaner muscles? Schedule your free 90 minute consultation.

Addie Kelzer is a certified personal trainer and nutrition consultant. She believes that by making fitness and good food practical, her clients will hold the power to positively change their health and the health of those closest to them.