Weighted Incline Leg Raise

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Weighted Incline Leg Raise

Instructions

Preparation

Sit on incline board. Place weight between feet or use no weight. Lie supine on incline board with torso elevated. Grasp feet hooks or sides of board for support.

Execution

Raise legs by flexing hips and knees until hips are completely flexed. Return until hips and knees are extended. Repeat.

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; see Weighted Incline Leg-Hip Raise. Exercise can be performed without added weight until more resistance is needed. Elevate incline to increase resistance. Knees may be kept extended throughout leg raise to increase intensity; see Weighted Incline Straight Leg Raise. Also see Spot Reduction Myth and Lower Ab Myth.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Dynamic Stabilizers

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