Sled Side Leg Hip Raise (ab coaster)

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Sled Side Leg Hip Raise (Ab Coster)

Instructions

Preparation

Straddle machine facing handles with seat turned to ones side. Grasp handles on each side and place forearms on pads. Place shins on padded sled with knees at front of turned seat and feet hanging off of back end. Sit back toward heels without bending over.

Execution

Slide forward and up by pulling knees up high. Deliberately attempt to flex waist in a "C" shape. Return sled down and back arching spine in opposite direction while keeping hips bent. Repeat. Turn seat to opposite side and repeat.

Comments

If low back does flex near top of motion, abdominal muscles may only be isometrically involved in exercise. Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. See Leg Hip Raise with sled pad can also be positioned straight. See Spot Reduction Myth.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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