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Do the same number of sets and repetitions for a quad leg curl (sitting up and pushing your leg up into a straightened position) as a hamstring leg curl (sitting and pulling your leg down into a bent position).
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Try pushing your legs further back to give yourself a longer stride.
Keep slowly pushing your legs out and make sure they are flat against the wall.
You might get tired in the straight away but dont slow down keep pushing your legs and arms and finish the race.
Keeping your lower leg slightly bent, have your partner gently push your leg toward your body.
When you grab your foot, point your toe and push your leg outwards, don't force it.
Do not push your leg any further than is comfortable, and if really begins to hurt, stop stretching it.
It can help to have someone hold your waist and pull your scorpion as high as you can go, and having your helper push your leg up as far as you can withstand, using their hand.
Get your legs high enough, then push your legs back up into a straddle.
If you land on your feet, don't worry, push your legs forward.
Press back against the pedals as you push your legs up.
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