REAR LEG EXTENSION CONTROL
Strengthen hip extensors and train controlled back-leg movement for safer stepping, kicking, and gait push-off.
How to Perform
- Stand facing the pool wall in midriff to chest-deep water with both hands resting lightly on the wall.
- Shift weight onto one leg, keeping the support knee slightly bent and spine in a neutral, tall position.
- Extend the opposite leg straight back behind the body, squeezing the glute while avoiding arching the low back.
- Pause briefly, then return the leg to the starting position with control, feeling the resistance of the water both ways.
- Complete 8 to 12 repetitions, then switch legs and repeat on the other side.
Key Execution Cues
Remember: Initiate the movement from the hip, not the low back;
think of pushing the water away with the heel.
Safety & Precautions
Important: Avoid large hip extension ranges for clients with acute
low-back pain or spondylolisthesis; keep motion small and controlled.
Additional Safety Notes: Stop if lower-back discomfort increases; keep motion pain-free and avoid fast back-leg swings.
Exercise Modifications
Make it Harder (Progressions)
Add a small hold at the end range, perform without touching the wall, or incorporate alternating rear extensions in a gentle marching pattern.
Make it Easier (Regressions)
Reduce extension range, increase hand support on the wall, or perform fewer repetitions per leg.