Set-up:
Kneel on the box in all fource, wrists under shoulders, facing the back of the room.
Place the working foot in the big loop, slightly externally rotated.
Movement:
Exhale, press the leg out in line with the hip, keeping the spine neutral.
Inhale, return to frog.
Repeat slowly and with control.
Hold Extension:
Pause with the leg extended at hip height.
1B
6th, 3rd, 2nd
Long box
Exhale to push leg away from centre, inhale back
Muscles Worked:
Core Stabilisers: Internal & external obliques, rectus abdominis, transverse abdominis (spinal stability).
Gluteals: Maximus, Medius, minimus (hip extension & leg control).
Scapular Stabilisers: Rhomboids, mid & lower trapezius, serratus anterior (shoulder stability).
Hip Rotators: Assist with maintaining slight external rotation of the working leg.
Muscles Mobilised:
Hip Flexors/Extensors: Rectus femoris, iliopsoas, Gluteals during leg movement.
Adductors: Gentle stretch in frog position.
Regression:
Remove external rotation from the movement to simplify the legwork.
Springs: Use lighter springs to reduce leg load; note that instability will increase core activation and challenge balance.
Progression:
The opposite hand on the belly to increase core engagement and control.
Springs: Use heavier springs to increase leg resistance and overall challenge.
Modification:
Side-Lying Leg Press for a supported and accessible variation.
Tempo:
Change: Alternate slow and quick presses. Improves control and coordination.