Single Leg Flexors

Rest your elbows and forearms on the support pads, aiming to keep your arms bent at right angles whilst supporting the weight of your body off the floor.

Concentrate on keeping your back in contact with the rear support throughout the movement, using the handles to push yourself back.

Initiate the movement from soft knee position (slight bend in the leg); lifting one leg up until your thigh is parallel to the floor. Aim on keeping your head and shoulders pushed against the rear support throughout the movement.

Avoid excessive momentum during the downward phase as this can cause your foot to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your foot just in front of your body's vertical line.

Beginner's aim for 4 - 8 lifts each side alternately repeated after 30 seconds rest.

Intermediates aim for 8 - 12 lifts each side alternately repeated after 20 - 30 seconds rest.

Advanced aim for 12 - 20+ lifts each side, working 1 side at a time repeated after 20 seconds.

This exercise can be made harder by performing with a straight leg raise.