The Elevator exercise is a stretching and strengthening exercise that targets the muscles in the legs, particularly the quadriceps and hamstrings. It helps to improve flexibility and mobility in the lower body.
How to perform
To perform the Elevator exercise, follow these step-by-step instructions:1. Stand upright with your feet hip-width apart and your hands on your hips for balance.
2. Lift your right foot off the ground and bend your knee, bringing your foot towards your buttocks.
3. Grab your right ankle with your right hand and gently pull it closer to your body to deepen the stretch in your quadriceps.
4. Hold the stretch for 15-30 seconds, then release and lower your foot back to the ground.
5. Repeat the same steps on the left side, lifting your left foot and grabbing your ankle to stretch the quadriceps.
6. Next, lift your right foot off the ground and extend it straight out in front of you, keeping your leg as straight as possible.
7. Hold the stretch for 15-30 seconds, then release and lower your foot back to the ground.
8. Repeat the same steps on the left side, lifting your left foot and extending it straight out in front of you to stretch the hamstring.
9. Finally, lift both feet off the ground and hold them in front of you, keeping your legs straight and parallel to the ground.
10. Hold the position for 15-30 seconds, then release and lower your feet back to the ground.
11. Repeat the entire sequence 2-3 times, gradually increasing the duration of each stretch as you become more flexible.
Remember to breathe deeply and hold each stretch without bouncing or forcing the movement. This exercise can be done as part of a warm-up or cooldown routine, or as a standalone stretching routine to improve flexibility and mobility in the lower body.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.