Square Kneel – leg lift behind

  • Take square kneel position ensure stomach is pulled back to the spine and shoulders are level
  • Raise the leg backwards passing through a toe point behind
  • Keep body still while leg is lifted – don’t let the body cave in or rotate
  • Ensure the raised leg is straight and turned out
  • Ensure the foot of the supporting leg is flat on the floor and straight
  • Ensure the arms stay straight and hands are pushed into the floor (this helps the neck not to sink into the shoulders)
  • Hips need to be kept level and not rotated to assist the lifting of the leg
  • Ensure the lifting and lowering of the leg is completed with control
  • Lift the head slightly as the leg is extended behind (do not try to look up as this will compress the neck)

It is important that you do not over-arch your back. You are aiming for a straight flat line.

Then and Now

March 28th, 2024|

As you can see, while the outfits have changed considerably, the basic positions are still much the same

GET MOVING!

March 24th, 2024|

There simply are no downsides to living a healthy lifestyle and one of the key ways to be

Tip Of The Week

March 22nd, 2024|

Lateral Bend Bend sideways from the waist. Hips must not move sideways. Ensure that hips and shoulders do

Physie TV

Physie TV

Some of the best selection of videos highlights on Physie TV

Hall of Champions

Hall of Champions

Congratulations to all our Grand Champions of 2022.

Performing Art Gallery

Performing Art Gallery

See our Physical Culture image gallery

 

Senior Grand Champions

Senior Grand Champions

The Senior Champion Girl Finals have been held annually at the Sydney Opera House since 1974.