Weighted Vertical Leg Raise (on parallel bars)

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Weighted Vertical Leg Raise (on parallel bars)

Instructions

Preparation

Place weight between ankles. 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 thighs are just pass parallel to floor. 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. Exercise can be performed without added weight until more resistance is needed (See Vertical Leg Raise on dip bar). Knees may be kept extended throughout leg raise to increase intensity. 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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