Weighted Incline Leg Raise (arms on pads)

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Weighted Incline Leg Raise (arms on pads)

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

Synergists

Stabilizers

Dynamic Stabilizers

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