Sled Leg Hip Raise (ab coaster)

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Sled Leg Hip Raise (Ab Coaster)

Instructions

Preparation

Straddle machine facing handles. Grasp handles on each side and place forearms on pads. Place shins on padded sled with knees forward and feet hanging off of back end. Sit back toward heels without bending over.

Execution

Slide forward and up by pulling knees up high. Deliberately attempt to flex waist in a "C" shape. Return sled down and back arching spine in opposite direction while keeping hips bent. Repeat.

Comments

If low back does flex near top of motion, abdominal muscles may only be isometrically involved in exercise. Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent. Sled pad can be turned to either side to emphasis Obliques. See Spot Reduction Myth.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

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