RTS Coaching: Leg Lowering


As you probably already know, I think core training is a big deal.

Whether it’s improving starting position, keeping athletes healthy, or making them more awesome in the gym or on the field, core training is a consistent theme in all of my programs.

Today, I want to share you with you one of my favorite core training exercises of all time:

The leg lowering drill.

I’m a big fan of leg lowering for a few reasons:

  1. It trains the abs/core (duh),
  2. It works on hip separation – or the ability for one hip to flex while the opposite hip extends, and
  3. It works to shut off the gastroc, an often overactive muscle.

Now chances are you’ve seen the leg lowering performed at some point in time, and that’s great.

But here’s the thing – too often, people are leaving performance on the table because they’re not doing it correctly.

Let’s dive in and I’ll show you exactly how I coach and cue this awesome exercise!

Now that you’ve watched the video, here are a few key points to focus on:

  • Lie on your back, and place a small pillow or Airex pad underneath the neck if necessary.
  • Bring one leg up and loop a band around the midfoot.
  • Straighten the knee and pull the toes back towards the face to lock in the “up” leg.
  • Now bring the opposite leg up and try to do the same thing: Knee extended and toes pulled back towards the face.
  • Exhale fully (feeling the lower back on the floor), and then slowly lower the non-supported leg towards the ground.
  • Lower as far as you can without allowing the back to extend, and then return to the starting position.
  • Perform for the allotted number of reps, and then switch sides.

I sincerely hope you enjoy this exercise, and give it a run the next time you’re in the gym.

CompleteCore300And if you want more core training goodness, be sure to check out my Complete Core Training DVD and manual.

This is my complete core training system, with everything from anatomy, to coaching and cuing, to program design.

If you want a step-by-step system for implementing sound core training principles, then this is it.

Thanks for reading and have a great day!



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