Workshop gym, no. 7

Back leg lift

Works the big muscles in your backside that power walking, climbing stairs and getting up hills. Hold a chair and take it slow.

Press start when you’re ready

Pin it up in the shed: the moves, the beat and a tally board for your week, on one A4 page.

Download the A4 sheet (PDF)

How to do it

Stand behind a sturdy chair and hold the top of the backrest with both hands.
Stand tall, feet hip-width apart, with a soft bend in the standing knee.
Keeping it straight, take your left leg slowly back for a count of two. Don’t lean forward.
Squeeze your backside for a moment, then bring the leg back to the start.
Do the same with the right leg. Keep your back straight throughout.

Easier

Only take the leg back a little way. Small and slow still works.

Harder

Hold the leg back for three seconds before returning it.

Back

Move from the hip, not the lower back. If your back aches, make it smaller.

This is what worked for me, not medical advice. If you have a heart condition, have had surgery, or feel dizzy, chest pain or breathlessness, stop and check with your GP before carrying on.