- Position forearms on padded parallel bars with hands on handles
and back on convexed surface.
- Raise legs by flexing hips and knees. As hips approach full
flexion, lean back. Continue to raise knees toward shoulders
by flexing waist and raising hips and low back from convexed
surface. Return until waist, hips, and knees are extended. Repeat.
- Rectus Abdominis and Obliques dynamically
contract only if actual waist flexion occurs. With no waist
flexion, Rectus Abdominis and External Oblique will only isometrically
contract to stabilize pelvis and waist during hip flexion;
Vertical Leg Raise. It may be necessary to completely flex
hips before waist flexion is possible. See Spot
Reduction Myth and Lower
- Lie on flat surface, incline board, or exercise ball to make
this movement less intense.
- Exercise can be performed with added weight to increase intensity.