Instructions
Preparation
- Place weight between ankles or use no weight. 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 while flexing 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 an alternative to Vertical Leg-hip Raise when a apparatus is not available, or Hanging Leg-hip Raise when a 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 only dynamically contract only if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only isometrically contract to stabilize the 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 |