Weighted Incline Leg Raise (arms on pads)

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Instructions Preparation Sit on bottom edge of incline board and place weight between feet. Lie back on incline board. Grasp handles and place forearms on arm pads to each side. Execution Raise legs by flexing hips and knees until hips 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; see Weighted Incline Leg-Hip Raise. Exercise can also be performed on incline board or without added weight until more resistance is needed. Also see Spot Reduction Myth and Lower Ab Myth.

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 Latissimus Dorsi Pectoralis Minor Pectoralis Major, Sternal Trapezius, Lower Dynamic Stabilizers Rectus Femoris