Dip Leg Raise on a Padded Stool

Positioning

1. Sit on the Stool: Begin by sitting on the edge of the padded stool with your feet flat on the floor and your knees bent at approximately a 90-degree angle.

2. Hand Placement: Place your hands on the edge of the stool beside your hips for support. Your fingers should point forward or slightly outward.

3. Leg Position: Extend your legs out in front of you, keeping them together. Your heels should be slightly off the ground.

Movement Instructions

1. Engage Your Core: Tighten your abdominal muscles to stabilize your body.

2. Lowering Phase: Slowly lower your body by bending your elbows to a 90-degree angle while allowing your legs to hang down toward the floor. Keep your back close to the stool.

3. Raising Phase: Push through your hands to lift your body back up, specifically using your triceps and shoulders. As you rise, simultaneously lift your legs towards your chest.

4. Finish the Movement: Return to the starting position with your legs extended straight out again, ready for the next repetition.

Tips

- Keep your movements controlled to maintain balance and prevent injury.
- Do not let your shoulders hunch; keep them down and away from your ears.
- Breathe steadily through the## Repetitions
- Aim for 8 to 12 repetitions for 2 to 3 sets, resting briefly between sets.

Always ensure you’re performing the exercise in a manner that feels comfortable and correct for your body, adjusting the height of the stool or the position of your hands if needed.