- Position forearms on padded parallel bars with hands on handles,
and back on vertical pad.
- Raise legs by flexing hips and knees until hips are fully
flexed. Continue to raise knees toward shoulders by flexing waist,
raising hips from back board. Return until waist, hips, and knees
are extended. Repeat.
- 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;
Vertical Leg Raise. It may be necessary to completely flex
hips before waist flexion is possible. See Spot
Reduction Myth and Lower
- Exercise is somewhat easier on Vertical Leg Raise Apparatus
back support. Other ways to make this exercise less intense
include lying on flat surface, incline board, or exercise ball.
- Exercise can be performed with added weight or knees and
may be kept extended throughout leg raise to increase intensity.