Weighted Vertical Leg-Hip Raise

Instructions

Preparation

Place weight between ankles or use no weight. 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

Exercise can be performed without added weight until more resistance is needed. 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.

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