Instructions
Preparation
- Place weight between ankles or use no weight. Position body on padded parallel bars with hands on handles, back on vertical pad, and body weight supported on forearms.
Execution
- Raise legs by flexing hips while flexing knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist, raising hips from back board. 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 the 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 |