Straight leg inverts...ugh

ERIN6907 started this discussion · 3/18/2014

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?

16 replies

ERIN6907 · 3/18/2014
*weak
ShonaLancs · 3/18/2014
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..
Krista Bocko · 3/18/2014
are you talking about a regular invert, or chopper invert?
ShonaLancs · 3/18/2014
I am talking about chopper invert
Krista Bocko · 3/18/2014
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. :)
ShonaLancs · 3/18/2014
No question is a dumb question Sparrow :)
Krista Bocko · 3/18/2014
that's what I told myself too, lolol!! ;)
ERIN6907 · 3/18/2014
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!
Danielle Tillie · 3/18/2014
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!
ERIN6907 · 3/18/2014
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 :)
Kobajo84 · 3/18/2014
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.
polergirl · 3/18/2014
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.
Veena · 3/18/2014
This routine will help you too! :) https://www.studioveena.com/lessons/view/52e9d171-5724-43b2-8784-47960a9aa0eb
Meg Smith · 3/19/2014
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 :-)
ERIN6907 · 3/19/2014
Oh my you guys are just too much awesome today! So many great tips to try working on. I got this!!
poledanceromance · 3/20/2014
Great tips here already. Another is to work it as a descent. Invert to crucifix, bring the legs down into chopper, then lower (reverse invert) holding the chopper legs straight as slow and controlled as you can. Good luck! Inverting with straight legs takes time and practice and puts a big load on a very small muscle group (hip flexors).