Vertical Straight Leg-Hip Raise (parallel bars)

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Instructions Preparation 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 until fully flexed. Continue to raise feet toward bar by flexing waist. Return until waist and hips are extended downward. Repeat. Comments This exercise is alternative to Hanging Straight Leg-Hip Raise when high bar is not available or too low to allow for adequate leg clearance. Rectus Abdominis and Obliques only 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; see Weighted Vertical Leg Raise on parallel bars. It may be necessary to completely flex hips before waist flexion is possible. Waist flexion will occur earlier in lift if legs are straighter or Hamstrings are not that flexible. See Spot Reduction Myth and Lower Ab Myth. Easier Movement can be made easier by performing exercise with bent knees. Vertical Leg-Hip Raise Harder Exercise can be made more challenging by straightening knees more or placing weight between ankles Weighted Hanging Straight Leg-Hip Raise Weighted Vertical Leg-Hip Raise

Classification  Utility: Basic  Mechanics: Compound  Force: Pull Muscles Target Rectus Abdominis Synergists Iliopsoas Tensor Fasciae Latae Sartorius Pectineus Adductor Longus Adductor Brevis Rectus Femoris Obliques Quadriceps Stabilizers Latissimus Dorsi Deltoid, Posterior Pectoralis Minor Pectoralis Major, Sternal Deltoid, Anterior Trapezius, Lower Triceps Brachii