Incline Straight Leg Raise (arms on pads)

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Instructions Preparation Lie back on incline board. Grasp handles and place forearms on arm pads to each side. Execution With knees straight, raise legs by flexing hips until hips are flexed. Return until hips and knees are extended. Repeat. Comments Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible, as in leg-hip raise. Attempting to perform Incline Straight Leg-Hip Raise at a low incline would not load waist and hip flexors after they travel beyond vertical so that sort of movement would need to be performed on steep incline or vertical position, requiring much greater strength. Also see Spot Reduction Myth and Lower Ab Myth. Easier Lower incline or lying on floor or bench to decrease intensity. Exercise can also be performed by bending knees and hips. Lying Straight Leg Raise Incline Leg Raise Harder Elevate incline or straighten knees more to increase resistance. Once highest incline has been achieved, exercise can be performed vertically. Knees can also be raise to shoulders to dynamically involve Rectus Abdominis. Exercise can also be performed with added weight. Vertical Straight Leg Raise Hanging Straight Leg Raise Incline Leg-Hip Raise Weighted Incline Straight Leg Raise

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Iliopsoas Synergists Tensor Fasciae Latae Sartorius Pectineus Rectus Femoris Adductor Longus Adductor Brevis Stabilizers Rectus Abdominis Obliques Quadriceps Pectoralis Major, Sternal Latissimus Dorsi Pectoralis Minor Pectoralis Major, Sternal Trapezius, Lower