Incline Leg Raise

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Instructions Preparation Lie supine on incline board with torso elevated. Grasp feet hooks or sides of board for support. Execution Raise legs by flexing hips and knees until hips are completely flexed. Return until hips and knees are extended. Repeat. Comments 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 Lower incline or lying on floor or bench to decrease intensity. Lying Leg Raise Harder Elevate incline or straighten knees more to increase resistance. Once highest incline has been achieved, exercise can be performed vertically. Bent knees can also be raise to shoulders to dynamically involve Rectus Abdominis. Exercise can also be performed with added weight. Incline Straight Leg Raise Vertical Leg Raise Vertical Leg Raise on dip bar Weighted Incline Leg Raise Incline 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 Pectoralis Major, Sternal Latissimus Dorsi Teres Major Deltoid, Posterior Triceps, Long Head Dynamic Stabilizers Rectus Femoris