Vertical Leg Raise

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Instructions Preparation Position body on padded parallel bars with hands on handles, back on vertical pad, and body weight supported on forearms. Execution Raise legs by flexing hips and knees until thighs are just pass parallel to floor. 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; see Weighted Vertical Leg-Hip Raise. Also see Spot Reduction Myth and Lower Ab Myth. Easier Lie on flat surface or incline to make this exercise less intense. Incline Leg Raise Harder Exercise can be performed with added weight. Knees may be kept extended throughout leg raise to increase intensity. Knees can also be raise to shoulders to dynamically involve Rectus Abdominis. Weight Vertical Leg Raise Weighted Vertical Straight 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 Latissimus Dorsi Pectoralis Minor Pectoralis Major, Sternal Trapezius, Lower Dynamic Stabilizers Rectus Femoris