45° Leg Extension
A core and stability exercise built around controlling your trunk position while your legs move away from you.
Video demonstration
What it trains
Deep abdominal wall, Rectus abdominis
Also: Obliques, Hip flexors
Movement
Anti-extension / trunk control
Equipment
Exercise mat (optional)
Setup
- 1.Lie on your back on a comfortable surface.
- 2.Bring your knees up over your hips with your arms resting at your sides or reaching toward the ceiling.
- 3.Find a comfortable, controlled trunk position and breathe before you start moving.
How to perform it
- 1.Exhale and slowly extend your legs out to roughly a 45° angle from the floor.
- 2.Only go as far as you can while keeping your trunk position controlled.
- 3.Pause briefly, then bring your knees back in with the same control.
- 4.Repeat for the planned reps, resetting your breath as needed.
KBRI coaching cues
- •Watch the video demonstration for Kelsey's own cues.
- •Move slowly enough that you control the whole range.
- •If your low back starts lifting away from the floor, shorten the range.
Common mistakes
- •Letting the low back arch as the legs extend.
- •Holding the breath the whole set.
- •Rushing the lowering phase.
- •Going lower than you can currently control.
Modifications
- •Keep the knees bent and tap one heel out at a time.
- •Extend one leg at a time.
- •Use a smaller range of motion.
Progressions
- •Extend both legs together.
- •Lower the legs closer to the floor while keeping control.
- •Add a slower tempo or a longer pause.
General exercise education. Stop if something causes pain and check with a qualified professional if you have a medical condition.