Lying Leg-Hip Raise

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Instructions Preparation Lying supine on bench or floor. Grasp sides of bench for support. Execution Raise legs by flexing hips while flexing 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 extended. Repeat. Comments When raising hips, keep knees fully flexed as not to throw weight of lower legs over head. Rectus Abdominis and Obliques dynamically 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. Easier To decrease intensity, perform exercise on floor and allow heels to make contact with floor each repetition or perform slightly declined surface. Harder Perform on incline board or exercise ball to increase resistance. Exercise can also be performed with added weight. Incline Leg-Hip Raise Leg-Hip Raise on Exercise Ball Weighted Lying Leg-Hip Raise

Classification  Utility: Basic  Mechanics: Compound  Force: Pull Muscles Target Rectus Abdominis Synergists Iliopsoas Tensor Fasciae Latae Pectineus Sartorius Adductor Longus Adductor Brevis Obliques Dynamic Stabilizers Rectus Femoris Stabilizers Quadriceps Pectoralis Major, Sternal Latissimus Dorsi Teres Major Deltoid, Posterior Triceps, Long Head