Weighted Incline Straight Leg Raise (arms on pads)

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Weighted Incline Straight Leg Raise (arms on pads)

Instructions

Preparation

Sit on bottom edge of incline board and place weight between feet. Lie back on incline board. Grasp handles and place forearms on arm pads to each side.

Execution

With knees straight, raise legs by flexing hips until hips are 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. Care should be taken not to have weight falling over or thrown onto sensitive bodily areas. For this reason, increasing incline to increase intensity may be wiser than adding additional weight. Exercise can be performed without added weight on greater incline. Knees can flex along with hips to decrease intensity; see Weighted Incline Leg Raise. Also see Spot Reduction Myth and Lower Ab Myth.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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