Instructions
Preparation
- Place weight between ankles or use no weight. Grasp and hang
from high bar.
Execution
- Raise legs by flexing hips and knees until hips are fully
flexed. Continue to raise knees toward shoulders by flexing waist.
Return until waist, hips, and knees are extended. Repeat.
Comments
- Exercise can be performed without added weight until more
resistance is needed. Also see Hanging
Leg Hip Raise with Ab Straps. 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.
It may be necessary to completely flex hips before waist flexion
is possible. See Spot
Reduction Myth and Lower
Ab Myth. Also Weighted
Hanging Leg Raise.
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Classification
Muscles
Target
Synergists
Dynamic
Stabilizers
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