Weighted Vertical Leg-Hip Raise (on parallel bars)

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Weighted Vertical Leg-Hip Raise (parallel bars)

Instructions

Preparation

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.

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

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 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 on parallel bars. 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

Synergists

Stabilizers

Dynamic Stabilizers

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