Hip and lower leg flexion (single leg)

Level: 1 2 3 4

Shin, Hips

Starting position:

Ground facing the anchor point

Strap length:

Mid-calf length

Functional classification:



Lying on your back, arms out diagonally with palms up. Right leg bent, foot on the floor, left leg straight, foot in the strap, behind the anchor point.
Lift your pelvis, straighten your right leg;
Do a shin bend with both legs, foot under the anchor point.
Repeat the same on the other leg.
Pay attention to the position of the feet at the peak;
Strong active plank

Recommended load:


Benefits of exercise

Hip and shin flexion (one leg) of the 2nd level on FISIO functional hinges is performed with the feet fixed behind the attachment point.

This is a coordination exercise aimed at developing and strengthening the muscles of the lower leg, buttocks and back of the thigh. This exercise develops strength, coordination and flexibility in the lower body. It works well on the gluteal muscle and the muscles of the posterior surface of the thigh.

Keeping your free leg in the air allows you to increase the load on the hamstrings, thereby perfectly developing and strengthening them. Strong and well-developed muscles of the back of the thigh allow you to increase athletic performance in running and the ability to generate good explosive force at the moment of jumping.