Weighted Vertical Leg-Hip Raise (on parallel bars)

ExRx.net > Exercises > Directory > Abs > Exercise

Translate

Instructions Preparation Place weight between ankles. Stand between parallel bars and grip bar on each side with overhand grip. Lift body off floor and balance body upright with arms straight. Execution Raise legs by flexing hips and knees until hips are fully flexed. Continue to raise knees toward shoulders by flexing waist. Return until waist, hips, and knees are extended. Repeat. Comments This exercise is alternative to Vertical Leg-hip Raise when apparatus is not available, or Hanging Leg-hip Raise when high bar is not available or too low to allow for adequate leg clearance. 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; see Weighted Vertical Leg Raise on parallel bars. 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 Pectineus Sartorius Adductor Longus Adductor Brevis Obliques Stabilizers Latissimus Dorsi Deltoid, Posterior Pectoralis Minor Pectoralis Major, Sternal Deltoid, Anterior Trapezius, Lower Triceps Brachii Dynamic Stabilizers Rectus Femoris