Weighted Vertical Leg-Hip Raise (Bosu support)

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Instructions Preparation Place weight between ankles. Position forearms on padded parallel bars with hands on handles, and back on convexed surface. Execution 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. Comments Exercise can be performed without added weight until more resistance is needed. 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; see Weighted Vertical Leg Raise. It may be necessary to completely flex hips before waist flexion is possible. See Spot Reduction Myth and Lower Ab Myth.

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