Hanging Leg Raise (with ab straps)

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Instructions Preparation Stand below ab straps hanging from high bar. Place upper arms in straps and grasp straps above. 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 without ab straps, by hanging from high bar. 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. Incline Leg Raise Lying Leg Raise Harder Exercise can be performed with added weight. Knees may be kept extended throughout leg raise to increase intensity. Knees can also be raise to shoulders to dynamically involve Rectus Abdominis. Weighted Hanging Leg Raise Weighted Hanging Straight Leg Raise Hanging Leg-Hip Raise

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Iliopsoas Synergists Tensor Fasciae Latae Pectineus Sartorius Adductor Longus Adductor Brevis Stabilizers Rectus Abdominis Obliques Dynamic Stabilizers Rectus Femoris