Supine Leg Lower

Instructions

Lie on your back with both legs lifted toward the ceiling.
Keep your knees as straight as you can while maintaining control.
Start with both legs stacked over your hips.
Slowly lower both legs toward the floor at the same time.
Pause briefly at the bottom of the movement.
Bring both legs back up to the starting position with control.

Common Compensations

Do not let your low back arch off the floor as the legs lower.
Do not bend your knees more than the exercise allows.
Do not let one leg drop faster than the other.
Do not lower the legs farther than you can control.
Do not rush the lowering or return.
Do not tense your neck or shoulders unnecessarily.
Do not hold your breath.

Extra Info

You should feel this mostly in your lower abdominals and deep core muscles.
You may also feel your hip flexors and quads working to help keep the legs straight.
The goal is to keep the trunk steady while both legs lower and return with control.
A smaller lowering range is completely okay if that helps you keep your low back down.
You should not feel sharp pain in your low back, hips, or neck.