Lying Leg Raise (on bench)

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Instructions Preparation Lie supine on bench. Place hands under lower buttock on each side to support pelvis. Execution Raise legs by flexing hips and knees until thighs are completely 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. Also see Spot Reduction Myth and Lower Ab Myth. Easier To decrease intensity, perform exercise on floor and allow heels to make contact with floor each repetition. on floor Harder Perform on incline board or perform with knees straight to increase resistance. Knees can also be raise to shoulders to dynamically involve Rectus Abdominis. Exercise can also be performed with added weight. Incline Leg Raise Straight Leg Raise Lying Leg-Hip Raise Weighted Lying Leg Raise

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Iliopsoas Synergists Tensor Fasciae Latae Pectineus Sartorius Adductor Longus Adductor Brevis Stabilizers Rectus Abdominis Obliques Quadriceps Dynamic Stabilizers Rectus Femoris