- Lie supine on bench or mat. Place hands under lower buttock
on each side to support pelvis.
- Keeping knees straight, raise legs by flexing hips until
hips are completely flexed. Return until hips and knees are extended.
- 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. Attempting to perform Lying Straight Leg Hip
Raise would not load waist and hip flexors after they travel
beyond vertical so that sort of movement would need to be performed
on steep incline or vertical position, requiring much greater
strength. Also see Spot
Reduction Myth and Lower
- To decrease intensity, flex knees along with hips. Alternatively,
perform exercise on floor and allow heels to make contact with
floor each repetition.
- Unless ankle weights are used, weighted version of this movement
is not recommended due to potentially venerable position if dummbell
accidentally slips from feet. To increase resistance, perform
on incline board. Knees can also be raise to shoulders to dynamically
involve Rectus Abdominis.