Tuck Plow Raises
The previous steps worked to establish the fundamental strength and mobility needed for Leg Raises. This can keep your core healthy and strong for years to come.
This next step begins our work towards a deeper range of motion - bring the legs all the way over our body.
Because the legs are not fully extended, this gradually introduces the core strength and lower back flexibility necessary for full Plow Raises.
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.
If this exercise causes cramping, take a few moments to relax and stretch before revisiting it.
Because we are bending our knees again, the bottom part of this movement will be significantly easier than the previous step. Follow this exercise with a set of Full Leg Raises.
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.
Smoothly bend your knees while bringing your legs up until your thighs are firmly pressed against your chest. 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.
To make this exercise harder: Keeping your legs as straight as possible throughout your range of motion will make this exercise harder and introduce you to the next step.