Physical Therapists often
use straight leg raises to help people strengthen their knees after certain knee injuries.
Physical Therapists often
use straight leg raises to help people recover from knee injuries, so this exercise is great for both men and women.
Not exact matches
Keeping your hips and right
leg glued to the floor,
use the towel to
raise your left
leg toward your chest while keeping it
straight.
The quads and hip flexors help to pull the hip forwards, and
straight leg raises are a great quad and hip flexor exercise that are sometimes
used by physical therapists to strengthen the knee and hip.
To increase the intensity try hanging
leg raises by
using the top handles (if the chair has them otherwise you can
use a pull up / chin up bar or even a sturdy tree branch) and do either the knee or
straight leg raises.
The quads are a major stabilizer of the knee and
straight leg raises can be
used to re-train the quad muscles after a knee injury.
I would just go
straight from one -
legged calf
raises (5 reps on each
leg using no weight) then right into Abdominal Sit - ups (5 reps on that exercise, too) then back to calves.
Use a rep range of 6 — 10 reps for your
straight leg calf
raises and 8 — 12 reps for your bent
leg (seated) calf
raises if you do them (though these are not essential).
To increase the intensity try hanging
leg raises by
using the top handles (if the chair has them otherwise hang from the pull up bar) and doing either the knee or
straight leg raises.
A great way of working the obliques
using the same piece of equipment can be achieved by
raising your knees /
straight legs to the side.
FIRST incline press
using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press
using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral
raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with
straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10 stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf
raise 1 x 20
leg press calf
raise 1 x 15 standing calf
raise 1 x 12 - 15 seated calf
raise 1 x 12 - 15 D.A.R.D
raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for
using this program in your weight lifting routines: