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Foundationbeginner
BoneFit Leg Lengthener
Lengthen one leg away from the rib cage to create axial space and teach the pelvis to glide independently of the spine.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 1–2
- Reps
- 5–8 each leg
- Intensity
- Hold 3–5 s
- Rest
- as needed
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Written exercise guide
BoneFit Leg Lengthener
Set up
- Lie on your back, one leg straight, kneecap and toes toward the ceiling.
Movement cues
- Pull toes toward the knee and push through the heel to ‘lengthen’ the calf.
- Lengthen by pulling the pelvis away from the rib cage.
- Imagine pressing the bottom of your foot into a wall to make a mold.
Avoid this
- Letting the leg roll outward
- Bending the knee
Safety
A gentle, sustained lengthen — no forcing.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.