Vertical Leg-Hip Raise

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Instructions Preparation Position forearms on padded parallel bars with hands on handles, and back on vertical pad. Execution 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. Comments 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; see Weighted Vertical Leg Raise. It may be necessary to completely flex hips before waist flexion is possible. See Spot Reduction Myth and Lower Ab Myth. Easier Exercise is somewhat easier on Vertical Leg Raise Apperatus with angled back back support. Other ways to make this exercise less intense include lying on flat surface, incline board, or exercise ball. Incline Leg-Hip Raise Leg-Hip Raise (on exercise ball) Lying Leg-Hip Raise Harder Exercise can be performed with added weight or knees may be kept extended throughout leg raise to increase intensity. Weighted Vertical Leg-Hip Raise Vertical Straight Leg-Hip Raise on parallel bars

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