Active Leg Lowering to Bolster

This pattern is to improve hip mobility and stability for the active straight leg raise pattern with the use of a bolster.

Set-Up: Begin in the supine posture by positioning yourself face up so that your back is on the floor. Place both feet / Achilles on the bolster. Flex your hips to 90 degrees. If 90 degrees is not achieved flex as much as you can while keeping your legs straight. 

Action: Once in this position lower one leg to the bolster while maintaining the other legs position. Work to get the heel to touch the bolster with a neutral pelvis.

Return: Return the leg to the start position and repeat the sequence

Related Exercises

• Assisted Leg Lowering to Bolster

  This movement improves hip mobility and repatterning of the leg raise, removing the need for full hip extension on one side to reduce compensation.
• Stick Work - Calf Release

  This helps breakdown any facial restrictions and improve calf flexibility.
• Leg Lock Bridge

  This exercise is focused on hip extension on one side while holding reciprocal hip flexion on the opposite side to limit lumbar spine involvement.
• Hip Hinge Single Leg with Dowel

  This is a stability movement to reinforce single leg stance and hip hinge for active straight leg raise and hurdle step patterning.