Cable Lying Leg Raise (on bench)

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Cable Lying Leg Raise (on bench)

Instructions

Preparation

Attach cable ankle straps to both ankles. Sit on end of bench facing pulley at bench height. Attach cable to both ankle straps. Lie supine on bench until cable is taut. Grasp sides of bench behind head.

Execution

Raise legs by flexing hips and knees until thighs are past perpendicular to torso or before hips raise off of bench. Return until hips and knees are extended. Repeat.

Comments

Training partner or trainer may need to assist attaching ankle cuffs to cable. Ankle cuffs may also be attached to cable pulley in lowest position when feet are on floor, but assistance may be needed to raise pulley to bench height. Cable Lying Leg Raise on floor is easier to set up.
 
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 Cable Lying Leg-Hip Raise on Bench. Knees may be kept extended throughout leg raise to increase intensity; see Cable Lying Straight Leg Raise. Also see Spot Reduction Myth and Lower Ab Myth.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Pull

Muscles

Target

Synergists

Stabilizers

Dynamic Stabilizers

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