Lower Core Progression: Bent Knee Lift

Now that you have practiced the core activation exercise, you can begin using your limbs as "weights," which puts a challenge on your core muscles in order to hold your spine in its neutral position.

How can I benefit by learning this exercise?

Doing the bent knee left requires that your core muscles activate and hold your back in its neutral position. It's a good exercise to start building endurance and control in your core muscles.

How do I perform this exercise?

Lie on your back with your knees bent and your feet flat on the ground. With your back its neutral position and your core muscles engaged, slowly lift one foot off the ground until your thigh is straight up and down. Hold momentarily, and then lower the foot back to the ground. Repeat on the other side.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 10
• Hold: 0 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Be sure to keep your back in its neutral position.

What should I watch out for while doing this exercise?

Avoid arching your back when you lift your foot up, as this means you are compensating with other muscles. Move slowly as you exercise so that gravity can provide a challenge to your core muscles.