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Straight leg inverts…ugh
Straight leg inverts? I really need to get my legs straight when I invert but I’m not sure exactly what I should strengthening in order to do this. Even when I invert from the floor I cannot get my legs (especially my left, inverting on the right) to stay straight. Is it a strength issue or a flexibility issue? I feel like I’m pretty flexible and it doesn’t improve even when I’m fully warm and stretched. That makes me think it’s week quads or hammies? Any thoughts?
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16 Replies
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*weak
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I was having this discussion only yesterday, I think it’s a combo of hamstring and lower back flexibility and strong quads to keep your legs up….but I am no expert..
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are you talking about a regular invert, or chopper invert?
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I am talking about chopper invert
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ok 🙂 I didn’t know about Erin…if talking about chopper I would start with just ONE leg at a time…maybe that was a dumb question on my part but just wanted to clarify. 🙂
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No question is a dumb question Sparrow 🙂
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that’s what I told myself too, lolol!! 😉
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I’m talking about all inverts. Basic, chopper, especially air inverts. I’ve seen people invert so many ways (lead with 1 leg bent, straight straddle, straight pike) and no matter how I try it I have bent legs and I kinda get the leprecaun leg thing goin’ on!
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More core, quad, and hip flexor strength. I did tons of crunches on the pole, holding myself as if I’m going to invert, but only lifting the legs, both in a straight pike and the straddle. You can also do crunches in a layback. Also, leg lifts. Standing, lift one leg up in front of you as high as you can get it and start pulsing the leg up and down, in sets of 8-12. Also you can sit on the ground in a straddle and turn your upper body towards one leg, lift that leg off the ground and hold for 5 seconds, do the other side, rinse and repeat. In terms of the actual invert, the wider the straddle the easier it’ll be to keep the legs straight. You should make a conscious effort to press that straddle wider from the very start if the invert. You’ll get there!
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That is GREAT stuff to work on Danielle. Thank you! I just took a bunch of videos of where I’m at so far so I will post that string for people to critique too…I’m gonna nail this soon hopefully 🙂
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I have found major improvement in my straight leg inverts through strengthening both the quads and hamstrings. Make sure to target both areas. I have also made a conscious effort to point my toes and this has also helped. The floor straddles Danielle was talking about are amazing. I have my students do both internal & external pointed toe leg circles in this position. Great for overall strengthening and toning quads & hamstrings.
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Be careful in the straight leg inverts that you’re bringing legs up first, then tilting body back. I pass that advice on from the great Jamilla herself, who explained that a “plank” straight legged invert, where you tilt back while bringing legs up, can be hard on the rhomboids and intercostals, especially when you first begin doing them.
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This routine will help you too! 🙂 https://www.studioveena.com/lessons/view/52e9d171-5724-43b2-8784-47960a9aa0eb
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I was able to do a straight leg invert THEN i tore my hamstring (only just got it back today after 3 months of not being able to do it) so hamstrings have a lot to do with it 🙂
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Oh my you guys are just too much awesome today! So many great tips to try working on. I got this!!
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