- 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.
- Keeping knees nearly straight, simultanously change positions
of legs so vertical leg is lowered while lower leg is raised
vertically. Continue alternating leg positions.
- 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
- To decrease intensity, flex knees along with hips. Alternatively,
perform exercise on floor and allow alternating heels to make
contact with floor each repetition.
- To increase resistance use ankle weights or perform on incline
board. Raising legs up only short height challenges greater isometric-like