A reinforcement exercise that targets the abs and the hip flexors. This exercise can be done at home or in the gym as it does not require any equipment. A great exercise to perform as rehabilitation to increase pelvic mobility, it strengthens the hip stabilizing muscles.

Body Parts

  • Abdominals
  • Hips
  • Transversus Abdominis
  • Hip Flexors


  • Lay back down on the floor with one leg extended vertically.
  • Keep the other leg on extended on the ground.
  • Place the arms alongside th shoulders at a 90 degree angle with the palms facing down.
  • Press the lower back against the floor.
  • Keep the abdominals contracted.


  • Lower the extended leg and contract the abdominals.
  • Bring the heel close to the floor without touching it.


Keep the head aligned with the body. Keep the abdominals contracted. Never arch the back.