Instructions
Preparation
- Grasp and hang from high bar with slightly wider than shoulder
width overhand grip.
Execution
- Raise legs by flexing hips and knees until hips are completely
flexed or knees are well above hips. Return until hips and knees
are extended downward. Repeat.
Comments
- Exercise can be performed with ab
straps. Rectus Abdominis and Obliques only contract
dynamically if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only act
to stabilize pelvis and waist during hip flexion. It may be necessary
to completely flex hips before waist flexion is possible, as
in leg-hip raise. Also see Spot
Reduction Myth and Lower
Ab Myth.
Easier
- Lie on flat surface or incline to make this exercise less
intense.
Harder
- Knees may be kept extended throughout leg raise to increase
intensity. Alternatively, exercise can be performed with added
weight. Knees can also be raise to shoulders to dynamically involve
Rectus Abdominis.
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Classification
Muscles
Target
Synergists
Stabilizers
Dynamic
Stabilizers
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