Vertical Leg Raise (on parallel bars)

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

Translate

Instructions Preparation Stand between parallel bars and grip bar on each side with overhand grip. Lift body off floor and balance body upright with arms straight. Execution Raise legs by flexing hips and knees until hips are completely flexed. Return until hips and knees are extended. Repeat. Comments This exercise is alternative to Vertical Leg Raise when apparatus is not available, or Hanging Leg Raise when high bar is not available or too low to allow for adequate leg clearance. 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; see Weighted Vertical Leg-Hip Raise on parallel bars. Also see Spot Reduction Myth and Lower Ab Myth. Easier Lie on flat surface or incline to make this exercise less intense. Incline Leg Raise Harder Exercise can be performed with added weight. Knees may be kept extended throughout leg raise to increase intensity. Knees can also be raise to shoulders to dynamically involve Rectus Abdominis. Weighted Vertical Leg Raise (on parallel bars) Vertical Leg-Hip Raise (parallel bars)

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Iliopsoas Synergists Tensor Fasciae Latae Pectineus Sartorius Adductor Longus Adductor Brevis Stabilizers Rectus Abdominis Obliques Latissimus Dorsi Deltoid, Posterior Pectoralis Minor Pectoralis Major, Sternal Deltoid, Anterior Trapezius, Lower Triceps Brachii Dynamic Stabilizers Rectus Femoris