Lying Simultaneous Alternating Straight Leg Raise

ExRx.net > Exercises > Directory > Hip Flexors > Exercise

Lying Simultaneous Alternating Straight Leg Raise

Instructions

Preparation

Lie supine on bench or mat. Place hands under lower buttock on each side to support pelvis. Raise one leg up vertical with knee nearly straight. If lying on floor, raise other leg slightly off of floor.

Execution

Keeping knees nearly straight, simultanously change positions of legs so vertical leg is lowered while lower leg is raised vertically. Continue alternating leg positions.

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. Conversely, it may be necessary to completely flex hips before waist flexion is possible which is not practical with alternating leg movements. Also see Spot Reduction Myth and Lower Ab Myth.

Easier

To decrease intensity, flex knees along with hips. Alternatively, perform exercise on floor and allow alternating heels to make contact with floor each repetition.

Harder

To increase resistance use ankle weights or perform on incline board. Raising legs up only short height challenges greater isometric-like endurance.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Main Menu | Exercise & Muscle Directory | Workout Templates