Co-activation of the hamstrings and glutes is always a winning combo! This move gets both plus a little coordination. 

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

Incorporating hamstring work is always important, including co-activation with the glutes is even better! This move has some coordination demands as well. It’s a step harder than regular hamstring curls, but less demanding than single leg. Share with anyone you think needs or will enjoy this move!

Start in a bridge with feet on sliders (or socks/towels on tile). You can have arms at your side or both in air to increase stability needs. Keep core tight and hips fully extended throughout.

First keep one leg still as stretch out other leg. Return to start and repeat on the other side. When it becomes easier get both legs moving at once. Can further challenge by holding dumbbells over head or resting them on front of your hips.

Recommend including this as part of a warm-up or after some more dynamic moves in a workout. Usually can work higher rep ranges her or for time (20-30 reps or 30-45 seconds). Can add holds at each end of the rep as well or add weight and get down into 8-15 rep range.

Work this move into a circuit or into your pre dance routines!

Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés