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 until fully flexed. Continue to raise feet toward bar by flexing waist. Return until waist and hips are extended downward. Repeat.
This exercise is alternative to Hanging Straight Leg-Hip Raise when high bar is not available or too low to allow for adequate leg clearance. 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. Waist flexion will occur earlier in lift if legs are straighter or Hamstrings are not that flexible. See Spot Reduction Myth and Lower Ab Myth.
Movement can be made easier by performing exercise with bent knees.
Exercise can be made more challenging by straightening knees more or placing weight between ankles
- Tensor Fasciae Latae
- Adductor Longus
- Adductor Brevis
- Rectus Femoris