Weighted Vertical Leg Raise

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

Translate

Instructions Preparation Place weight between ankles or use no weight. Position forearms on padded parallel bars with hands on handles, and back on vertical pad. Execution Raise legs by flexing hips and knees until hips are completely flexed or knees are well above hips. 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 Vertical Leg-Hip Raise. Exercise can be performed without added weight until more resistance is needed (See Vertical Leg Raise without weight). Knees may be kept extended throughout leg raise to increase intensity; see Weighted Vertical Straight Leg Raise. Also see Spot Reduction Myth and Lower Ab Myth.

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 Pectoralis Minor Pectoralis Major, Sternal Trapezius, Lower Dynamic Stabilizers Rectus Femoris