Instructions
Preparation
- Place weight between ankles or use no weight. Grasp and hang from high bar.
Execution
- Raise legs by flexing hips until fully flexed. Continue to raise feet toward bar by flexing waist. Return until waist and hips are extended downward. Repeat.
Comments
- Attempt to decrease shoulder flexion during movement. Exercise
can be performed without added weight until more resistance is
needed.
- Rectus Abdominis and Obliques only 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. Waist flexion will occur earlier in lift if legs are straighter or Hamstrings are not that flexible. See Spot Reduction Myth and Lower Ab Myth. Also Weighted Hanging Straight Leg Raise.
Classification
| Utility: | Basic |
| Mechanics: | Compound |
| Force: | Pull |