- Place weight between ankles. Stand between parallel bars
and grip bar on each side with overhand grip. Lift body off floor
and balance body upright with arms straight.
- 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.
- This exercise is alternative to Vertical
Leg-hip Raise when apparatus is not available, or Hanging
Leg-hip Raise when high bar is not available or too low to
allow for adequate leg clearance. Exercise can be performed without added weight
until more resistance is needed. Rectus Abdominis and Obliques
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 on parallel bars. It may be necessary
to completely flex hips before waist flexion is possible. See
Myth and Lower