Weighted Vertical Straight Leg Raise

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Instructions Preparation Place weight between ankles or use no weight. Position forearms on padded parallel bars with hands on handles, and back on vertical pad. Execution With knees straight, raise legs by flexing hips until thighs are just pass parallel to floor. Return until hips 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. Exercise can be performed without added weight until more resistance is needed (see Vertical Straight Leg Raise). Knees can flex along with hips to decrease intensity; see Weighted Vertical Leg Raise. Also see Spot Reduction Myth and Lower Ab Myth.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Iliopsoas Synergists Tensor Fasciae Latae Sartorius Pectineus Rectus Femoris Adductor Longus Adductor Brevis Stabilizers Rectus Abdominis Obliques Quadriceps Latissimus Dorsi Pectoralis Minor Pectoralis Major, Sternal Trapezius, Lower