- Sit on edge of bench with legs extended to floor. Place weight
between ankles or use no weight. Grasp edge of bench. Lean torso
back and balance body weight on edge of bench.
- Raise legs by flexing hips and knees while pulling torso
slightly forward to maintain balance. Return by extending hips
and knees and lean torso back to counter balance. Repeat.
- Heels may make contact with floor to maintain balance at
bottom of movement. 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. Typically
the spine is not extended enough in this movement to constitute
significant spinal flexion so it remains classified as a hip
flexor movement. Also see Spot
Reduction Myth and Lower