Weighted Vertical Leg-Hip Raise (Bosu support)

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Weighted Vertical Leg-Hip Raise (Bosu support)

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

Synergists

Dynamic Stabilizers

Stabilizers

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