- Position ball against sturdy support. Lie with back on ball
and heels on floor with legs straight. Grasp sturdy bar(s) near
head for support.
- Raise legs by flexing hips and knees until hips are fully
flexed. Continue to raise knees toward shoulders by flexing waist,
raising hips from board. Return until waist, hips and knees are
- When raising hips, keep knees fully flexed as not to throw
weight of lower legs over head. Rectus Abdominis and Obliques
contract only if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only isometrically
contract to stabilize pelvis and waist during hip flexion.
It may be necessary to completely flex hips before waist flexion
is possible. See Spot
Reduction Myth and Lower
Ab Myth. Also Incline
Leg-Hip Raise on incline board.
- Exercise can be made easier by positioning body so it is
orientated more horizontally. Alternatively, movement can be
performed on bench.
- For greater difficulty, body can be orientated torso is at
greater elevation. Exercise can be performed with additional
weight or movement can be performed in vertical orientation.