Plow Raises
This is a natural continuation of Tuck Plow Raises. Maintaining straight legs retains the range of motion while increasing resistance.
The name sake of this exercise refers to the Plow Pose in yoga.
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 15
LEVEL 3: 2 Sets of 20
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below.
Once you can do 2 Sets of 20 (Level 3) with GOOD FORM, you are ready to move on to a harder Leg Raise variation.
Form Cues
You may have trouble getting your waist to flex this far. Think of this as a “strength stretch.” Spend a few seconds at the top trying to press your thighs firmly against your chest. Combine this with some lower back stretches will give you the necessary mobility over time. Progressive Jefferson Curls or Elephant Walks work well.
It may be difficult to keep straight legs throughout the exercise. Follow this exercise with some hamstring stretches and you will eventually be able to do this!
If this exercise causes cramping, take a few moments to relax and stretch before revisiting it.
Don’t let your heels touch at the bottom of the movement. Keep them an inch off the ground.
Film yourself and watch back between sets to check your form. A mirror is also useful.
If your lower back hurts, using a small pillow or small rolled up towel underneath your lower back is a temporary solution.
Keeping your thighs pressed together may help you focus on the movement.
Tutorial
Lie flat on the floor with your arms by your side.
Maintaining straight legs, smoothly bring your legs up until your toes touch the floor behind you. Your lower back should be slightly off the ground.
Pause for 2-3 Seconds, trying to press your thighs as firmly as safely possible against your chest.
Slowly descend, gradually straightening your legs until your heels are 1 inch above the ground.
Pause for 1 Second.
Repeat 2-5.
Progression & Regression
To make this exercise easier: Keeping the knees bent throughout this exercise will make it easier. Keep your legs straight for as long as possible and bend as needed.
To make this exercise harder: Adding ankle weights (5-10 lb) to this exercise can make it more difficult and increase your range of motion. However, it is sufficient to meet the Level 3 standard of this exercise with perfect form before moving on to the next step.