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Tips for inverting with straight legs
Hi Veeners!
So, I have a bad case of what I call "froggy legs." I cannot for the life of me keep my legs completely straight when I invert. There is always a moment where my legs are bent from my knees (you can see it in my latest video) and then I am able to straighten them all the way when I'm in my V.
At this point, I'm wondering if it's more of a flexibility issue than a strength issue. I have very very tight hammies (but super flexible back/hip flexors), so I'm wondering if that's where the problem lies. For example, when I stand up and raise one knee to the side, I find it hard for me to straighten my leg without using my arms to pull up the leg.
Does anyone have any tips for working on this problem? Maybe there are specific conditioning/stretching exercises I can do?
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13 Replies
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If you have super tight hammies, then straightening your leg out would be painful/not able to happen. The correction is stretching them often until they become more flexible, less tight. Forward bends and other hammie stretching exercises i would say 3 or 4 times a week.
Another thing may be over all core strength (not just abs) or hip flexor strength. Correction for that would be off pole strengthening exercises for hip flexors and core (to include shoulder girdle, back, hips. glutes and abs)…Im a big believer in cross training to improve performance specific goals.
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You can try focusing on only one leg at a time. Remember how it feels to keep it straight, and then try to put that feeling in both legs. Focus on this in the meantime while you build strength and flexibility. Sometimes if you can't do a straight leg invert, it's because you may not be ready and it's hard on your back. You want to keep a nice bend at the waist to keep the load off your back. In fact, your feet on the other side of the pole should help give you the extra "umph" to get your butt in the air.
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Abcollins – I do cross train (heavy lifting – squats, DL, etc.) so I’m not sure if this is a strength issue at this point…I will keep stretching though and maybe that will help.
Jacki – I’ve tried focusing on one leg at a time, but even with the other leg bent I can’t seem to keep the one leg completely straight! I even have trouble keeping my legs completely straight when doing a cartwheel or a fan kick for that matter….which is why I’m thinking it’s a flexibility issue 🙁
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The strength exercise Pole Leg Lifts in the lessons would be helpful. https://www.studioveena.com/lessons/view/4db34cf5-c2bc-4c39-9487-24560ac37250
​The lesson for how to point the foot might help too because you need to hold the knees straight when performing this exersice. https://www.studioveena.com/lessons/view/50c8ace5-5db0-439e-828c-6a350ac37250
Any of the stretches in the lessons that stretch the hamstrings, and calves would help too.
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Emnemz, if you do squats and deadlifts that may be exactly what abcollins is talking about – I have the same problem, my quads are over developed and hamstrings very tight, from years of leg weights and martial arts. I have found a few exercises that have really helped – but one of the key things is to really concentrate on flexing your core and your quads as you lift and point your toes – flex so hard it hurts.
An exercise that has really helped me too is to sit on the ground with your legs straight in front of you. Point your toes, flex your calves, then flex your things/quads. Hold this for 30 seconds. Then release, and do the same again, lifting each leg 10 times each side. I actually touch each part of my leg as I flex it to really focus my engagement. 🙂
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if the problem happens to not be muscular, and just an issue of muscle memory/ habit, you could try putting tape on your leg!
i once put a piece of 2 inch painters tape straight from my thigh to just below my knee, which kind of kept my knee from bending. -
OMG@Katana
Holy Mother Mmfff!!
I just tried it with duct tape lol Sooo hard I could only get half way up
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Squats and deadlifts dont exactly cross over to pole specific movements well. Yes they are a traditional strengthening exercise and one of the best, but when talking about transferring that strength to pole work, its not quite the same movement.
I think Koi and i have the same ideas. An L sit or straddle hold on the floor would be a more pole specific move (and i believe that is what she is describing in her post). I dont care how many squats you do those suckers are hard!! and they must be specifically trained for. I have been training them for a while because i have been working towards fitness competition routines and it is one of the required moves. And if i forget to train them, i lose it and have to start over again.
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Yep abcollins, that's exactly what I mean 🙂
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Abcollins and koidragon – thanks for the tips! I’ll definitely add L sits and leg lifts to my exercise regime – hopefully this will be the answer to my froggy leg issue lol.
Katana – duck taping…interesting! I’ll have to try that 🙂
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PS
I should've mentioned that after using the tape and trying without it there was an improvement. I think it helped me figure out where I needed to apply my strength. My knees still start to bend and I pause and straighten out. I'll keep trying a few attempts with tape and then without and see where I am by next Tuesday 🙂
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o geez- duct tape might be painful… i would use something with less tack like painters tape or even scotch tape 🙂
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Flexibility is a big part of it. If you don't feel comfortable standing and holding a straight leg at 90 degrees (which as others have mentioned also includes core and hip flexor strength past flexibility) it only gets harder when you're trying to do both legs while reorienting the rest of your body upside-down!
But past all of that, if you feel comfortable in those aspects, the biggest tip is to remember that a straight leg line comes from the BACK of your leg. If you just squeeze all of your muscles your legs won't get quite as straight as if you think of lengthening the back of the knee. And you can play with this feeling just sitting with your legs straight in front of you. Think like someone is pulling directly behind your knee and it will give you a lovely line and also reduce gripping in your quads.
I love the tape idea too. Sports tape would also be a good one to use since it's made to go on your body 😉
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