Passive Leg Lowering

Hamstrings, Hip Flexors, CoreBodyweight

Builds core stability while developing hamstring flexibility. Teaches you to lock your lower back in place as one leg moves independently.

How to do it

1Lie flat on your back and raise both legs straight up perpendicular to the floor.

2Press your lower back firmly into the floor and brace your core.

3Slowly lower one leg toward the floor while keeping the other leg completely still overhead.

4Lower only as far as you can maintain full contact between your lower back and the floor.

5Return to the start and switch sides.

Common mistakes

Arching your lower back as the leg drops, dumping stress into the lumbar spine.

Bending the top knee, reducing the mobility demand on the hamstring.

Dropping the leg quickly without control, losing core tension.

Breathing

Inhale at the top. Slowly exhale as you lower the leg, then inhale as you return to start.

Make it harder or easier

To make it easier, slightly bend both knees or decrease the range of motion.

To make it harder, pause the working leg two inches above the floor for two seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.